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HEALTH IN THE HOME 

A PRACTICAL WORK ON THE 

PROMOTION AND PRESERVATION 
OF HEALTH 

WITH ILLUSTRATED PRESCRIPTIONS OF 

SWEDISH GYMNASTIC EXERCISE FOR HOME 
AND CLUB PRACTICE 

by f 

E. MARGUERITE LINDLEY 

LECTURER ON HEALTH-CULTURE 









NEW YORK 
PUBLISHED BY THE AUTHOR 

MURRAY HILL HOTEL 
1896 






Copyright, 1896, by 
MARGUERITE LINDLEY 



Press of J. J. Little & Co. 
Astor Place. New York 



TO MY SISTER 

WHO HAS PROVED THE VALUE OF THESE THEORIES 
ON PRACTICAL HYGIENE, SWEDISH MOVEMENTS AND 
MASSAGE, BY DAILY PRACTICE WITH HER CHILDREN 
DURING THE TWELVE YEARS OF HER MOTHERHOOD 

I DEDICATE THIS BOOK 



CONTENTS 



CHAPTER I 

PAGE 

The Body a Machine, i 

CHAPTER II 
On Physical Training, 7 

CHAPTER III 
Early Life and Training of Children, . . 18 

CHAPTER IV 
Circulation, 44 

CHAPTER V 
Respiration, 64 

CHAPTER VI 
Digestion, 76 

CHAPTER VII 
Concerning the Spine, 94 

CHAPTER VIII 
Swedish Exercises for the Home, . . . 108 



VI CONTENTS 

CHAPTER IX 

PAGE 

Swedish Exercise for Home Practice, . . 127 

CHAPTER X 

Swedish Exercise for Home Practice {Continued), 137 

CHAPTER XI 
Swedish Exercise for Home Practice (Continued), 143 

CHAPTER XII 
Prescriptions of Exercise for Home Practice, . 151 

CHAPTER XIII 

Prescriptions of Exercise for Home Practice 

(Continued), ........ 163 

CHAPTER XIV 

Prescriptions of Exercise for Home Practice 

(Contimicd) , . . . . . . . .171 

CHAPTER XV 

Swedish Movements from Recumbent Posture, 

for Adults, 182 

CHAPTER XVI 

Prescriptions of Exercise for Children's PIome 

Practice, 194 



CONTENTS Vll 

CHAPTER XVII 

PAGE 

Prescriptions for Children {Continued), . . 202 

CHAPTER XVIII 

Prescriptions for Children {Continued), . .211 

CHAPTER XIX 

Prescriptions for Children {Continued), . . 217 



CHAPTER XX 

Passive Treatment for Delicate Children, and 

Short Prescription of Vigorous Exercise, . 227 



CHAPTER XXI 
Self-Diagnosis, 232 

CHAPTER XXII 
Massage, 243 

CHAPTER XXIII 

Regulation of Flesh, 263 

CHAPTER XXIV 
Fatigue and Rest, 284 

CHAPTER XXV 
Bicycling, 302 



Vlll CONTENTS 

CHAPTER XXVI 

PAGE 

Dress : Its Influence on Mind and on Health, 311 

CHAPTER XXVII 
Systematic Baths, 327 

CHAPTER XXVIII 

Care of the Complexion, . . . . . 343 

CHAPTER XXIX 
Care of the Hair, 360 

CHAPTER XXX 

Emergency Work, and First Aid to the Injured, 367 

CHAPTER XXXI 
Home Nursing, 393 

CHAPTER XXXII 
Conclusion, ....--.. 408 



PREFACE 

" Our lives are albums written through 
With good or ill, with false or true ; 
And as the blessed angels turn 

The pages of our years, 
God grant they read the good with smiles 
And blot the ill with tears." 

— Whittier. 

T^HIS work is written at the request of many 
earnest women who realize the great need 
among our people of a better knowledge of 
the body and of the natural laws that govern 
it, and who realize that such knowledge can 
come only through physical education in the 
home. Most of the ills that afflict the human 
body are the outgrowth of insufficient knowl- 
edge of one's self; and, in this my first volume, 
I shall lay a foundation of such knowledge as 
will go far toward teaching self-preservation, 
the prevention of invalidism, both physical and 
mental, and the restoration to our people of 
their birthright of health. 



X PREFACE 

No one chapter is independent of the others. 
They form together a system of primary in- 
struction intended as a base for broader read- 
ing and study. I have avoided technicalities. 
This book is not intended as a text-book on 
anatomy, physiology, and hygiene. It is one 
of rational suggestions for health culture in the 
home and the school. We have able writers 
on the science of health, but not one on prac- 
tical self-preservation, which is my aim in this 
volume. 

No effort has been spared to make the work 
accurate, and I have inclined toward the safe 
side in advice where there could be the slight- 
est doubt of accuracy. I submit the book with 
no misgivings as to its absolute safety and 
practical utility. If it leads any one to more 
extensive self-study, or to follow out the in- 
structions contained in its pages, its mission 
will be complete. 

In sending this volume upon its mission of 
life, I desire to gratefully acknowledge my ob- 
ligations to the different writers whose ideas 
I have endeavored to follow. The book is 
based largely upon the writings of Claes J. 
Enebuske, Baron Nils Posse, Hartvig Nissen, 
and Dr. Edward Mussey Hartwell, in their 



PREFACE 



works on physical education and Swedish 
gymnastic exercise ; Gray's ''Anatomy," and 
Potter's "Quiz on Anatomy;" and Dr. Yeo, 
Landois and Stirling, and Michael Foster on 
physiology. Hare's "System of Practical 
Therapeutics" contains contributions of great 
value, by Dr. I. Burney Yeo, on " Nutrition 
and Foods; " Dr. Simon Baruch, on " Hydro- 
therapy;" and Dr. Benjamin Lee, on "Mas- 
sage." 

Most of the chapters have been submitted 
to the able criticism of Dr. Yeatman Wardlow 
of New York, whose aid has been invaluable, 
through his large and successful experience in 
diseases peculiar to women. 

The children who have posed for the pictures 
have never had access to the gymnasium, and 
not even the advantage of school gymnastics, 
but have followed prescription exercises, under 
their mother's supervision, as bed-time prac- 
tice. Although of delicate tendencies, their 
development of health and figure are faultless, 
except in the case of the child whose spine 
shows curvature. This curvature was the re- 
sult of a fracture of the arm, and has already 
almost disappeared under careful massage and 
exercise. It was purposely exaggerated some- 



Xll PREFACE 

what for the picture, and there will soon be no 
trace of it left. This should be an encourage- 
ment to children, and should stimulate mothers 
to follow out similar home practice exercises 
with their own children. 

E. Marguerite Lindley: 

New York, Jan. 28, 1896. 






HEALTH IN THE HOME 

CHAPTER I 

THE BODY A MACHINE 

" The proper study of mankind is man." — Pope. 

F^vESCARTES says: "If it be possible to 
*~^ perfect the human race, it is in medicine 
we must seek the means;" and explains that 
the term medicine is used in its broadest sense, 
as a science devoted to care of the body. 

The body as a machine is less understood 
by the mysterious being styled the individual 
than is any other feature of evolution or crea- 
tion that has yet coma into our possession. 
Except in rare cases, it has been so mysterious 
a presence that no one but medical authorities 
have been allowed to fathom it. Indelicacy 
has been the apology for rearing past genera- 
tions in dark ignorance of themselves ; and, 
even now that the dawn of intelligence seems 
near, it is still considered necessary by many 



2 HEALTH IN THE HOME 

parents and teachers that an impenetrable wall 
of propriety, adjusted, in ages past, through 
mistaken ideas of civilization, admitting no 
daylight beyond respiratory, circulatory, and 
digestive organs, shall stili remain, and that the 
youth of both sexes must seek other instruct- 
ors for a complete knowledge of their bodies, 
which it is their right to possess. We must 
now demand for the health of our rising genera- 
tion a true knowledge of the body and mind, 
and of the laws that govern them, to supplant 
the wrong ideas that have grown out of the 
imperfect education formerly given, and conse- 
quent stolen information many have obtained 
from wrong sources. 

The body was favorably introduced to the 
world a few years since by a sensible writer's 
calling it " the house we live in." That ap- 
pellation seemed to break the ice. The re- 
mark found favor with thousands who had 
wondered what there was so mysterious about 
the body that it had been locked up from 
average ken all these generations, and they 
began to explore its hidden recesses. 

It is certainly the dwelling place and vehicle 
of ego. It consists of a framework perfectly 
joined, covered with other building material, 



THE BODY A MACHINE 3 

and spaced off into cavities ; each cavity is fur- 
nished with a system of organs for use of the 
individual, whose throne is the brain. But the 
body is more than a house or a vehicle ; it is a 
machine. According to the dictionary mean- 
ing of the term, we may understand the word 
machine as " a body used to transmit and 
modify force and motion ; especially a con- 
struction consisting of a combination of mov- 
ing parts, with their supports and connecting 
framework, by which power is applied or made 
effective, or a desired effect produced." This 
covers all the possibilities of the body, except 
the element life, and the definition of this 
word is yet beyond all human power. 

The body is divided into four cavities — 
cranial, chest, abdominal, and pelvic. Each 
contains an individual system of organs that 
is of itself independent, working its purposes 
for the individual, yet entirely dependent on 
other systems of organs, and having no func- 
tional power if isolated from the others. The 
body itself expresses the functional unit made 
up of the many systems. 

The body is often called " the human en- 
gine," and as such we had best consider it, 
except that it is possessed of organism and 



4 HEALTH IN THE HOME 

needs rest ; while cleanliness, fuel, and water 
cover the requirements of the inorganic en- 
gine. An engine seems almost to possess intel- 
ligence. It eats and drinks, and converts the 
resources thus gathered into force, which is 
generated by combustion and supported by 
oxygen. The human engine is still more won- 
derful. Organs more intricate than those of 
the internal structure of the steam engine work 
ceaselessly night and day, through sickness 
and health, converting food and drink into 
force, which is generated by combustion and 
dependent upon oxygen. 

The human engine is composed of a frame- 
work of bones, fastened at movable points by 
sinews, ligaments, and muscles which are con- 
trolled by the individual. We speak of such 
as voluntary muscles. The internal organs 
are controlled by involuntary muscles ; but, like 
the voluntary, they are of and for the individ- 
ual. Nerves are the mediums between mind 
and matter. 

The nervous system consists of brain, spinal 
cord, and nerves. The brain consists of gray 
matter and white matter. The gray matter 
is the seat of manufacture of nerve power; the 
white matter is continuous with the nerves, 



THE BODY A MACHINE 5 

which are the messengers through which sen- 
sation is made thought, and thought is made 
action. 

The brain is divided into the cerebrum, the 
seat of intellect — or perhaps we had best say 
the individual — and the cerebellum, the seat of 
finer coordination. 

Ganglia are supply stations of gray nerve 
matter, located at convenient intervals, so that 
the nerves may gain force other than from the 
brain direct. Important among them are the 
chains situated on each side of the spine, ex- 
tending its entire length, and known as the 
sympathetic nerve system. It controls invol- 
untary muscles and internal organs. 

Without nerve force we are devoid of all 
power, and nerve force is entirely dependent 
on power obtained from the functions of the 
organs controlled by the nerves. This em- 
phasizes the remark that the body is the func- 
tional unit. We speak of paralysis when 
nerve action is in some. way or to some extent 
impaired. It is not a condition of weak muscle 
tissue, but lack of power in the nerve centres 
that control the affected muscles, or some lesion 
in the course of the nerves themselves. We 
improve the conditions by stimulating the cir- 



6 HEALTH IN THE HOME 

culation, either by means of passive exercise 
(as massage) or electricity, and by this means 
the nerve centres will gain strength, providing 
complications are not serious, and influences 
of an unfavorable nature do not overrule the 
good results of the treatment. 



CHAPTER II 

ON PHYSICAL TRAINING 
" My people are destroyed for lack of knowledge." — Hosea. 

PHYSICAL training is a subject which has 
* been forcing itself more and more upon 
the attention of American people for many 
years, not only because of the increasing popu- 
larity of athletic sports, to which it necessa- 
rily appertains, but also because a conviction 
has grown up in thoughtful minds that it is an 
essential to correct living. 

The object of physical training is twofold — 
health of mind and of body — and the last 
must be first. Now, as in the old days of Greek 
glory, the development of the perfect physical 
type should be considered more important 
than mental training, since mental vigor is 
based wholly upon physical resources. But we 
will consider both as well-fitting halves of a 
balanced whole, and refer to the body as a unit 
consisting of these two parts. 

Health is dependent upon laws which govern 



5 HEALTH IN THE HOME 

the body ; and the physical condition of the 
individual depends largely upon his knowledge 
and observance of these laws. 

It is therefore most important that he should 
know himself; that he learn the anatomy and 
chemistry of his own body — the curious and 
wonderful structure as a whole, and the vari- 
ous organs, tissues, and component parts sev- 
erally, in their individual use, and in their 
relation to each other, and to the entire mech- 
anism of the human form. 

One having this knowledge of the structure 
and use of the body will realize the necessity 
for harmony of strength, and will strive to de- 
velop and conserve, not dissipate, his forces. 

Having established health, he is j then 
equipped and fortified for longevity in ! its 
completest sense, and for a useful and noble 
career. 

The body is trained by exercise of the vol- 
untary muscles in obedience to the will, and 
such exercise must be regulated by a thorough 
knowledge of the influence they are likely to 
exert, not only upon the muscles, but upon the 
internal organs and the nervous system. 

Bodily development, good posture, and flexi- 
bility of muscle are all essentials of ideal health ; 



ON PHYSICAL TRAINING 9 

but muscular power is by no means of para- 
mount importance, as the athlete might insist. 

To be sure, practice of certain movements 
recommended in this book is calculated to in- 
crease strength of muscle, but that is only a 
secondary consideration; the chief aim is to 
promote health of the internal organs and 
flexibility of muscle. 

Enebuske, an eminent Swedish authority on 
movements, says: " Those who labor to enrich 
the muscles only, often make piteous beggars 
of the heart and lungs. Theory and experience 
show that a system of training may be followed 
which, while it develops muscular strength to 
a considerable degree, at the same time causes 
dilatation of the heart and lung cells, conse- 
quently making their walls thinner and weaker. 
Upon such training common sense stamps the 
seal of disapproval." 

It is unnecessary for a man to be able to 
support a piano on his chest to demonstrate 
good lung power. Such phenomenal strength 
is rarely possible, and never necessary in phys- 
ical training. Neither do horseback riding and 
the more vigorous work of rowing, bicycling, 
etc. j or one-side games, as tennis and croquet, 
take the place of any systematic physical train- 



IO HEALTH IN THE HOME 

ing; and in many instances these are not even 
desirable recreations for women and girls. In 
any case they should only be indulged in with 
moderation, as hygienic diversions, by those of 
good pelvic health. Women and girls need 
rational physical exercises, arranged to meet 
their individual conditions and requirements, 
for the development of unused muscles, and 
for strengthening their internal organs. 

Too much stress cannot be laid upon the 
vital importance of having such a course of 
exercises intelligently prescribed. There was 
a time when all miscellaneous motions possible 
to the human being were accepted as physical 
culture. The teacher of such "exercises" 
held her own through the dark days of fads, 
by posing gracefully, and showing movements, 
unexplained, which her pupils imitated with- 
out understanding, and which were a carica- 
ture of the noblest of arts — body building. 
To meet the present demand for skilled labor, 
whether of the hand or brain, the director of 
physical culture must now be prepared by a 
course of study not inferior to that required 
for a medical diplome. The knowledge of 
anatomy, physiology, psychology, therapeu- 
tics, dietary, practical hygiene, and emer- 



ON PHYSICAL TRAINING II 

gency work is as indispensable to a proper 
application of the means of physical culture in 
relation to the vital and other internal organs, 
to defective organs, and to complications of 
defects, as it is to the physician in his study 
of the relation of drugs to health and disease. 

One needs as thorough an equipment for 
the responsible task of developing and pre- 
serving the health as does the doctor for his 
mission of healing the sick. 

Self-knowledge should begin for the little 
child in the kindergarten. When he is taught 
about the spine of a leaf, let him at the same 
time learn of his own spine, and, similarly, of 
his organs and their functions, which corres- 
pond to the organisms of plants and flowers. 

In this way comes a reverent comprehen- 
sion of what life means; and the body is not a 
mysterious belonging, to be abused in igno- 
rance and degraded by disease, but a beautiful 
part of the great, wonderful harmony of crea- 
tion, which must sound no false note, create 
no discord. The little child has begun to 
respect himself. 

Let a good foundation of organic health and 
muscular control be established by careful pro- 
gressive training, and then gymnastical athleti- 



12 HEALTH IN THE HOME 

cism need not be the calamity which it often 
proves to our too-rapidly trained girls and 
men. This requires fuller explanation — such 
exercise should be reached by years of prelim- 
inary training. Instead, many enter the gym- 
nasium for their first lesson, and seek to ac- 
complish, at once, results which tax them too 
severely, thereby exhausting their powers to 
an extent which handicaps them for the rest 
of their lives, if it does not make them down- 
right invalids. 

It is the same sort of overstrain which, in 
our restless business and social life, is filling 
our homes and hospitals with invalids, and our 
institutions with insane and feeble-minded. 

From the cradle to the grave proper care of 
the body should be the first consideration, and 
all other things desirable will then be added. 

Fresh air, correct diet, systematic exercise, 
hygienic bathing and dressing, and a sufficient 
amount of rest are the basis; these, if instilled 
from infancy, may become second nature. 

That our ancestors seemed to do quite well 
without paying any special heed to such mat- 
ters, can be no argument for us in this age of 
rapid, exhaustive living; yet it is not doubted 
that if they had lived more rationally, the 



ON PHYSICAL TRAINING 13 

present generation would be much better off. 
Had they cared wisely for bodily health and 
development, their descendants would not so 
easily succumb to the influence of colds, fa- 
tigue, contagion, and the encroachments of 
disease as they now do, and they would have 
more resistive power, greater staying power, 
and an all-round better physical heritage. 

Heredity and environment are strong names 
to conjure with; but it is wonderful how far 
they may be controlled, and their influence 
obviated, through a rational comprehension 
of them, and by means of applied physical 
training. 

Heredity is more strongly traced in mental 
than in physical characteristics. Fortunately, 
physical defects are transmitted as tendencies 
only, and inheritance of disease is rarely pos- 
sible. From successive generations of unhy- 
gienic living, tendencies to certain diseases 
have been handed down, and they in turn have 
developed into actual disease, for want of a 
strict observance of the laws of health on the 
part of the descendants. This has been long 
looked upon by the hopeless victims as an in- 
evitable law of heredity, which has been ful- 
filled by a dispensation of Providence, either in 



14 HEALTH IN THE HOME 

grudge or punishment for some sin of ourances- 
tors — as if Providence ever generated an indi- 
vidual merely to consign him to a useless 
career, or an early and painful death! 

Weak conditions of body or of mind are vis- 
ited upon successive generations not as a pun- 
ishment, but as the consequence of abuse of 
nature's laws; and these consequences may be 
to a great degree mitigated, and occasionally 
averted, if the operation of physical laws and 
of environment be made as careful a study as 
are the various mental sciences. 

Again let me urge, know thyself. Study 
from the best accepted authorities the struct- 
ure of the human body, the use of its many 
organs, their relation to one another, the har- 
mony of their functions. Learn how to use, 
and, what is of equal importance, how to rest 
the body; how to feed, clothe, and bathe it. 
Ascertain the amount of its reserve force, and 
then keep a nicely adjusted bank account of 
resources and expenditures, and you will find 
it possible to balance the disadvantages of un- 
favorable heredity, and to adjust your environ- 
ment to the end of health, longevity, and 
happiness, exceeding, no doubt, that of the in- 
dividual who boasts more favorable heredity. 



ON PHYSICAL TRAINING 15 

We crave length of days only when our pow- 
ers are well preserved ; when the body is ex- 
hausted, and we are doomed to drag out ex- 
istence, a slave to infirmity and disease, living 
becomes labor and sorrow, and it is a release to 
pass away. 

The physical ailments most common among 
American people are consumption, catarrh, 
rheumatism, scrofula in its various forms, 
neuralgia and other nerve diseases, and indi- 
gestion — the root of most of our bodily ills. 
It would be wiser to aim for the prevention 
of these maladies than to wait until they are 
present, and then seek their cure. If taken 
in their incipiency, their cause ascertained, 
and their conditions subjected to as skilful and 
faithful treatment as is acute suffering, in the 
majority of instances the enemy might, even 
if not wholly routed, be at least kept at bay 
for many happy, useful years of the victim's 
lifetime. 

It is too Common a practice to disregard the 
signs of approaching disease until its develop- 
ment is too far advanced to be controlled, and 
then to bemoan " the hand of Providence," 
which has laid the sufferer low. It is not 
Providence ; it is ignorance and neglect and 



l6 HEALTH IN THE HOME 

custom. They, especially custom, which un- 
derlies the whole fabric of our physical, social, 
and, alas, also our spiritual lives, are responsi- 
ble. Custom has for a long time overlooked 
the necessity for education of the body, and, 
therefore, except in rare cases, experience andi 
observation have had no chance to argue. A 
woman beholding frail health resulting from 
imprudence in others, will still persist in her 
own similarly imprudent ways, not reasoning 
that she must surely be called to account for 
these wrongs done the flesh — wrongs that may 
not revert to her personally, but cannot fail to 
be visited upon her children. This is not her 
fault, it is merely her misfortune in having fol- 
lowed customs that are unhygienically adjusted. 
Parents continually do their children the 
great wrong of mistaking the true aim in their 
education — physical perfectness. They do not 
realize that a child is only fortified for intellec- 
tual adult life when health is so thoroughly 
established that no concessions need be granted 
to ills or ailments., j Instead, they struggle to 
equip their offspring with overcrowded brains, 
toppling above weak* poorly developed bodies, 
and education is for them a sort of incubating 
process. ?.: 



ON PHYSICAL TRAINING 17 

The strength of every nation depends upon 
its women, and this strength emanates from 
the home. How, then, can men live and thrive 
when the women that make those homes are 
semi-invalids ? What can be expected for the 
future when we see only frail, emotional girls 
being reared to fill the places of the present 
generation of delicate women ? For men not 
properly reared are a discredit, a dishonor, to 
the women whose influence shaped their lives. 
■ ■ The woman's cause is man's. They rise or 
fall, dwarfed or god-like, bond or free. If she 
be ill-shaped, how can men thrive?'* 



CHAPTER III 

EARLY LIFE AND TRAINING OF CHILDREN \ 

" The child is father of the man." — Wordsworth. 

T^HIS chapter would probably better claim 
attention of the progressive woman were it 
headed " Heredity and Environment ; " but for 
the practical, every-day suggestions it contains, 
this simpler title seems preferable. Heredity 
is too broad a subject to find foothold in any 
introductory volume on health preservation, 
and in this it will be mentioned only as a guide- 
post to posterity. We will consider environ- 
ment as an influence possible of adjustment 
for weal or for woe, and, confining the argu- 
ment within these limits, allow the " sins of 
the ancestors " to rest with their bones. 

The environment of the child should be a 
leading study with women. The child of to- 
day is the man or woman of the future, the 
law-maker and law-breaker of our country, and 
the responsibilities incumbent upon the rearing 
of that individual are enormous. 



EARLY LIFE AND TRAINING OF CHILDREN 19 

Holmes says: "The physical training of a 
child should begin two hundred years before 
it is born." While the truth of this is strik- 
ingly apparent on every hand, in the spectacle 
of undesirable citizens one meets every day, 
we will render the argument more practical 
and possible and near, by saying its training 
should begin two years before it is born. For 
the sake of propagating the highest types of 
our race, physically, mentally, morally, the 
parents themselves should be in the highest 
possible condition and possession of these. 
We have but to look into the history of crime, 
poverty, and imbecility to find this truth 
strongly emphasized. 

In the present struggle for the advancement 
of women, let us not forget that woman's sphere 
is in the home, and that motherhood is her 
privilege, not her curse. Her life is not neces- 
sarily narrowed by a realization of these facts, 
however. She must broaden, not ignore, her 
sphere. 

The mother's first duty is self-preservation, 
else she is but a poor altruist. In the execu- 
tion of mistaken ideas of duty, her stamina is 
too often reduced to a pitiable stage. She 
should study to spare herself frivolous care. 



20 HEALTH IN THE HOME 

What matter if Mrs. Grundy's house possesses 
a few more tinselled draperies, and the table is 
furnished with more bits of useless china than 
hers? She should possess the true moral inde- 
pendence which is conceded to American wo- 
men, and live within her own conscience, if 
not always within her own desires. A plain 
house, a plain table, and plain clothing, if such 
are in accord with her resources of health > she 
would best accept, and not fritter away her 
vitality with care of frivolous belongings, such 
as her neighbor may be better able physically 
to superintend. Bodily health, freedom from 
excessive emotionalism, and a clear conception 
of real from mistaken duty, will preserve every 
mother from continued fatigue, except in 
emergency or misfortune. Some emotional 
women seem to consider it their fate to look 
tired, unmindful of their privilege and duty to 
keep as rested, fresh, and cheerful as possible. 
Let such women look into other homes, and 
observe the misery which results from invalid- 
ism of the mother, and they will be glad to 
strive to prevent it in their own case. 

Specific physical training for the baby should 
begin from the first moments of his life, in the 
rational care given his little body. Dress, 



EARLY LIFE AND TRAINING OF CHILDREN 2 1 

food, baths, and proper handling constitute 
the main features of this care. 

Dress should be of light weight and of few 
pieces, so that baby is not disturbed to any 
extent by the process of dressing and un- 
dressing. His clothing should be of soft wool 
fabrics. These are seamless, porous, and elas- 
tic ; sympathetic to the skin, neither overheat- 
ing nor chilling it. Air should always be per- 
mitted to reach the child's skin and give its aid 
in promoting vigorous growth. Four Jersey 
wool garments constitute the baby's hygienic 
dress; viz., the knit abdominal band (this 
should be worn during at least the first ten 
years of the child's life, to prevent intestinal 
disturbances from cold), high-neck and long- 
sleeve shirt, sleeveless skirt made in one piece, 
and dress. The skirt may be placed inside 
the dress so that the two may be adjusted at 
one and the same time, or the shirt, skirt, and 
dress be arranged together for but one adjust- 
ment. Neither skirt nor dress should exceed 
three-quarters of a yard in length. Dainty 
mull gowns may be used outside these, to 
please the artistic eye, if desirable, but volume 
should be avoided. Baby, like any other little 
animal, is happiest and healthiest when his 



22 HEALTH IN THE HOME 

limbs are free. Stockings, not kick-off-able 
socks, constitute the leg and foot gear. What 
is known as the " Dorothy System " will be 
found very helpful to young mothers. The 
napkin should also be of soft Jersey wool, 
and should be gored and fitted to the shape 
of the hips and lower back. Too much bulk 
should not be allowed in this garment. Good 
authorities affirm that many cases of curvature, 
bow legs, ungainly posture, knock knees, pig- 
eon toes, and awkward gait have their origin 
in its incorrect use. 

The baby's diet is apt to be an experimental 
affair, and the conditions of mother and child 
are so necessarily varied that little can be said 
on general principles regarding it. Artificially 
fed children are more liable to disease than 
those nourished naturally by a healthy mother. 
Still, artificial feeding can be safely managed 
if proper care is observed. 

Mothers often ask me regarding the different 
food preparations for infants. It is the physi'- 
cian's province, rather than mine, to recom- 
mend these, as he would decide from baby's 
conditions and tendencies what would be most 
nourishing and permanently beneficial. The 
decision is usually in favor of Lactated Food, 



EARLY LIFE AND TRAINING OF CHILDREN 27, 

or Mellin's Food, as a staple. The latter has 
been the longer on the market, but the former 
is quite on a par in general approbation. In 
many instances no other food is given during 
the first two years. Such food should always 
be at hand, to serve for adult as well as child, 
when the appetite refuses heavier nourishment. 
When dentition begins, hard breads of gluten, 
not graham flour, should be given the child. 
This is not entirely for nutrition, but to 
strengthen the organs of mastication as well. 
It should appeal to thinking mothers as a pre- 
ventive of early loss of deciduous teeth, which 
we frequently find the case with children who 
are fed entirely on liquids and cereals. 

The quantities of food allowed in any case 
should be moderate, and at intervals corre- 
sponding to the age and condition of the 
child. An able English writer says: " During 
the first month of a child's life there should 
be no fixed time for giving nourishment. In 
one of slow digestion the intervals should be 
longer than in one of more rapid digestion. 
The cry of hunger should be met with a mod- 
erate amount of food. Too large a quantity 
at any one time brings about malassimilation 
just as surely as deficiency of food does." 



24 HEALTH IN THE HOME 

This fact should be impressed strongly on 
the mind of the indulgent mother. Her baby 
can be starved from overfeeding, by the diges- 
tive powers becoming overtaxed, and gastric 
juices wasted in consequent nausea. Give 
baby little sips of cold water sometimes when 
he clamors for what he doesn't really seem to 
need, and it will calm his restlessness quite as 
effectually as food will, and without harm. 

Sir James Clark points out forcibly how im- 
perfect nutrition from mismanagement of diet 
in the early days of life lies at the root, or very 
near the root, of the development of scrofula, 
consumption, and other diseases which appear 
in later years. Other authorities locate the 
germs of intemperance in the nursery, from 
overindulgence in eating, and consequent lack 
of self-control throughout the growing period 
and in adult life. 

Bath habits should be adjusted from a ra- 
tional comprehension of the use and abuse of 
bathing. (See chapter on Baths.) It is a great 
error to bathe the baby immediately after 
feeding. At least an hour should elapse be- 
fore the bath. Baths should be given early in 
the day, before the first feeding, if possible. 
The little body is prepared for good results 



EARLY LIFE AND TRAINING OF CHILDREN 25 

from its food, by having its circulation stimu- 
lated in this way. 

Baby should never be allowed to grow 
chilled by his bath ; have the room at suitable 
temperature ; seventy-five degrees is a fair 
average for the healthy child. In cases of 
nervous or delicate children, bathe the body in 
sections, keeping all other parts covered, and 
covering what has been bathed before expos- 
ing more surface to the air. Or, bathe under 
a blanket, if necessary. The temperature of 
the bath should be gradually lowered from 
warm to tepid, as the age and condition of 
baby decide. Warm baths are not invigorat- 
ing, and do not give firmness to tissues as 
tepid or cool baths do. If the warm bath is 
necessarily continued, follow it with massage 
(see chapter on Massage; also, Passive Work 
for Infants); this aids greatly in improving 
conditions of circulation, and had best always 
follow the bath until vigorous growth is estab- 
lished. The bath hour is a favorable one for 
moulding irregular features and for giving 
massage treatment for poorly developed mus- 
cles. (See chapter on Massage.) 

While dressing, bathing, and holding baby 
generally, place his head towards the strong 



26 HEALTH IN THE HOME 

light, so that the rays do not strike his eyes. 
Observe this rule also in regard to sleeping. 
The bed should be a firm hair mattress. Oc- 
casionally alternate the infant's position from 
one side to the other during sleep. The right 
is the more favorable soon after a meal, as the 
stomach walls are less taxed in their efforts to 
digest the food from that posture than from 
the left side. It can be easily seen that the 
stomach is emptied from this position with less 
effort on the part of nature. 

Rough, careless handling of a young baby 
often causes rupture or spinal defects, which 
may not give evidence of grave conditions 
until years afterwards. The baby should be 
handled as little as possible. He should be 
permitted to lie on his back and kick out his 
own preferred exercises. Trotting, joggling, 
and rocking must never be allowed. The per- 
ambulator is a valuable accessory to the nurs- 
ery, but its limitations must be established. I 
will give a few suggestions. The baby's back 
should have a firm, straight support, and not 
be allowed to round out, as is usually the case 
when soft pillows are placed as props. The 
tissues easily shape themselves well or ill in 
these early months, and the physical environ- 



EARLY LIFE AND TRAINING OF CHILDREN 27 

ment of babyhood often decides the health of 
the adult. Baby must not be allowed to fall 
asleep in a sitting posture, and to be joggled 
from that drooping position, lest the spine 
suffer. Neither should he be placed on his 
back in the open air, with the glare of strong 
light falling upon his upturned face. Place 
him on his side, or else make sure that the 
canopy is well darkened with green. The 
mother should never trust him far or long 
beyond easy reach. Even the trustiest nurse 
sometimes forgets these important points, and 
harm may be done to eyes and spine which in 
after years will prove a barrier to success in the 
careers of valuable citizens. At best, too few 
of these little human machines stand the vital 
test called living, and the mother must watch 
well the influences brought to bear upon her 
little one, in order to prevent disaster from 
reaching him. Her reward is ample for the 
few years' sacrifice of other interests which 
this vigilance demands. 

Shocks from fright must be spared the little 
ones, and clamor and confusion are injurious 
to their nerves. 

Kissing the baby should not be allowed. 
The impure breath of adults may breed riot 



28 HEALTH IN THE HOME 

in his delicate organism, and disease germs are 
easily thus conveyed. The custom also causes 
nervousness. It would be objectionable to a 
healthy twelve-year-old boy, and should not be 
thrust upon the helpless baby. Such emo- 
tional ceremonies must be forbidden by intel- 
ligent mothers. These usages are certainly 
declining in popularity, which is fortunate for 
the babies. Train the child to allow visitors 
to kiss his hand. 

Walking and sitting up should rarely be 
forced, should seldom need be encouraged, 
and should never be long continued. Massage 
and kicking are the best exercises for develop- 
ing baby's strength. 

The trials of dentition and actual illness 
should at once receive medical attention. 

From the nursery to the school is a critical 
change. Natural existence, we may say, now 
ends, and a new era opens. A mother cannot 
follow her child there ; she must needs trust 
him to new and foreign influences. She is 
indeecj fortunate if he begins school life in 
a good kindergarten, or at least in a school 
class of but few numbers, where his individu- 
ality may be studied and respected, and his 



EARLY LIFE AND TRAINING- OF CHILDREN 29 

bodily and moral health considered. A few 
minutes' conversation with one of a coarser 
mind will often arouse a curiosity regarding 
vulgar utterances that poisons for all its future 
years the child-mind. He must, in time, meet 
elbow to elbow the coarser element, but let us 
hope that this will not be until after he has 
been trained to understand and obey higher 
laws, and is the better able to resist the effect 
of low influences. The mother must ever 
keep her child's confidence. She should not 
evade his questions, nor give him half an an- 
swer. Such will not satisfy him for long, and 
once finding that he has been deceived by his 
mother, he will the next time seek advice from 
other sources, usually coarser ones, as they 
evade none of his inquiries. How much better 
that the child learn about the production of 
the hen's egg from his parents than from the 
cook or hostler. The hatching of a chicken 
from an egg is a marvellous phenomenon to 
a child. Some mothers aid the inquiring 
child's intelligence in this direction, yet close 
the doors to facts touching the similar process 
in mammalia, giving ridiculous accounts of 
the origin of kittens and babies. 

I was once visiting at a country home where 



30 HEALTH IN THE HOME 

household pets of every description were domi- 
ciled. After being called upon to admire some 
downy little chickens, a bright five-year-old 
boy next showed me his kittens, saying, 
' The mother cat laid them all hatched out." 
That boy is now twelve years old, and his 
mind is as clean and wholesome as it was 
in his babyhood. No morbid curiosity has 
ever degraded it. His mother has always 
given him truth in answer to his inquiries, and 
to her, rather than to the coachman or the 
cook, he has gone for enlightenment. God 
bless such mothers ! They will never have oc- 
casion to sigh over the immorality of their 
boys ; for immorality is the outgrowth of igno- 
rance, and that ignorance, nine times out of 
ten, comes from the mother's mistaken idea 
of her duty in such respects. I hold mothers 
in contempt whose religion is chiefly emotional, 
and reaches not out to wholesome, practical 
instruction for the callow minds given them 
to rear in knowledge, as well as in the fear and 
love of God. 

Instruction about the body should begin in 
the kindergarten, and extend through the 
school period. Teacher and mother are gravely 
responsible for the sin and invalidism which 



EARLY LIFE AND TRAINING OF CHILDREN 31 

grow out of self-ignorance in children. They 
should be taught to dread disease, deform- 
ity, and insanity. Pride of health and figure 
should be daily topics. 

In managing children be even in discipline, 
firm, but not severe; and modulate the voice 
from sharp or harsh intonations. 

Be always consistent. Do not send the 
nurse-girl to " see what Harry is doing, and 
tell him to stop it," which illustrates some 
mothers' idea of discipline. " Because I tell 
you so," is another common and culpable an- 
swer to give a child when he asks the why and 
wherefore of an order. The child's rights de- 
mand rational explanation. His ideas are to 
his mind as correct as are the mother's to hers. 
Let her make clear the reason of her demands, 
and she then makes a convincing appeal to the 
child's sense of justice. 

" Jack, did you do this?" "Yes," says 
Jack. " Then I will punish you." And the 
next time Jack says " No," and escapes pun- 
ishment. " Mary, don't ever let me see you 
do this again;" and Mary never does — if she 
can help being found out. These irrational 
manifestations of " discipline " grate upon ear 
and sense daily. They should be regarded by 



2,2 HEALTH IN THE HOME 

mothers as grave errors in duty. " Train a 
child's will, not break it," says Tolstoi. A 
child's rights must be respected. Alwaysgive 
him a hearing, and reason him out of his 
errors. If he is left to chafe under what f he 
considers injustice, he will in time become in- 
different, callous, and morbid. The air has 
always rung with precepts concerning the duty 
of children to parents; but that law was writ- 
ten by a stern parent, who forgot he had ever 
been a child. Like any and every other law, it 
is reactionary, and duty, of parents to children 
is equally as serious and obligatory. 

A child's fussiness always has its origin in 
some physical disarrangement. It may be 
malnutrition, irregular habits, or but faults in 
dress, such as a trodden-over heel, or clothing 
which binds ; or, perhaps, merely the erratic 
demands of an overindulged mind. If there 
is lack of physical comfort, remedy it, and the 
child's temper will, as a result, improve. 

It is a bad practice to call attention to a 
child's faults; instead of this, try to change 
the influences that are favorable to such. 
Never, under any circumstances, discipline a 
child in the presence of others, whether guests 
or servants. 



EARLY LIFE AND TRAINING OF CHILDREN 33 

The prodigy is rarely appreciated outside 
the family circle. The fire that burns so brill- 
iantly at first, often runs to ashes long before 
the world has seen the flash. The child of 
slow but healthy mental development will 
make the brighter man. It makes a child ap- 
pear to disadvantage to hear attention called to 
his clever sayings. Generally speaking, a vis- 
itor's hearing is good, and the child's wit is 
appreciated without aid of its mother's em- 
phasis. Better praise the child for his erect 
spine and high chest than for his wit. He will 
then develop into the more interesting man. 

The overindulged child is also unfortunate. 
The mother is gravely neglectful of her duty 
in this case. Oftentimes she wrecks the 
child's digestion by permitting his overeating 
of sweets, as sugar on his cereal, etc. It is 
unnecessary to begin such a habit. The food 
is more palatable without than with it, if the 
taste is but thus cultivated. The mother 
should not make remarks in the child's pres- 
ence regarding her dislike for any food he 
needs. Overeating is sometimes injudiciously 
encouraged until the child is like Johnnie with 
the batter-cakes, who " wished he hadn't some 
he'd already got." 
3 



34 HEALTH IN THE HOME 

Allowing a child to come direct from the 
cold outer air and overheat himself by the fire 
is not wise. Keep him occupied in a cool part 
of the room until his body is comfortable, and 
he will not then desire greater warmth. 

Substitute cold water for ice-water as a bev- 
erage at all times of year, and he will thrive 
better, and escape many ills that are induced 
by chilling the stomach. Cold water is a safe 
drink, but had best be boiled and bottled, to 
insure its freedom from disease germs. 

Never allow a child to spend the night with 
a playmate ; and if a playmate spends the 
night with him, give the little guest an apart- 
ment separate from that of your own child. 
Confidences at such times are apt to be ex- 
changed which may lead to dire habits in after 
life. I know every mother thinks her own 
child too pure-minded to contaminate another, 
but she must remember that the other child 
may not be equally pure-minded. 

Before the cigarette-smoking age is reached, 
teach that it is sinful physiologically, not mor- 
ally. Illustrate it by stewing a cigarette in a 
little water, and showing the child how quickly 
the juice will kill a fly or an ant. Teach him 
the absorption of the poison into his blood 



EARLY LIFE AND TRAINING OF CHILDREN 35 

from smoking, and there will be no desire to 
smoke. Self-preservation is uppermost in a 
child's mind. He only needs instruction. It 
is said that cigarette smoking among the In- 
dians is proving the greatest of all disasters 
to their health. 

The nervous child should be restrained from 
violent, long-continued play. Leg-ache should 
be met with proper attention, not regarded 
as the penalty of a growing child. The healthy 
child has no leg-ache, even though his growth 
is more rapid than that of the delicate one. 
There are no " growing pains." If a child 
complains of pain, investigate at once the 
cause. 

During the growing period, early bed-time 
should be the rule, and the little folks should, 
if possible, retire in a happy frame of mind. 

If a child is subject to night terrors, be pa- 
tient with .him. Undue mental excitement 
may cause these alarms, such as stories of mur- 
ders, burglars, or ghosts. Sometimes a phys- 
ical disturbance is the cause, as indigestion, 
constipation, or worms, dentition, distention 
of bladder, or too violent frolicking just before 
bed-time. A child should sleep comfortably 
clothed, rather than warmly covered. Wool 



36 HEALTH IN THE HOME 

fabric is best for bed-clothing. Train the child 
to lie with arms out of bed. It is the best 
posture for chest muscles, and little hands so 
placed will not wander where they should not. 

Regarding beds, study suggestions given for 
infants — a firm hair mattress, a small hair pil- 
low, if any, the head of the bed towards the 
strong light, and the room continually venti- 
lated. 

Children should not be taken into crowded 
places. Mothers had best not allow sight- 
seeing which involves this, until the little one's 
stature raises him above the stratum of foul 
air and the level of untidy clothing which is 
encountered in the average throng of miscel- 
laneous humanity. 

Fondling cats and dogs is also another un- 
hygienic custom too often allowed children. 
The cat frequents localities where filth and 
disease germs lurk. These become imbedded 
in her fur, and then the child brings his little 
face close against kitty, to the serious detri- 
ment of health. Skin diseases are often con- 
veyed in this way. The cat's breath is poison- 
ous, and neither cats nor dogs can be relied on 
for selection of clean foods. This and the 
fact that the dumb brute's tongue is used in 



EARLY LIFE AND TRAINING OF CHILDREN 37 

cleaning his body are, I trust, sufficiently con- 
vincing evidence that the mother should teach 
her child to allow no animal caresses on the 
face. 

It is not wise to stand too heroically by the 
theories of our grandmothers in regard to the 
rearing of children. Their hearts were kind 
and their motives noble, but they had no 
scientific research upon which to found their 
theories, nor did they make the unfavorable 
results of their experiments a theoretic study 
for aid to others. 

Had they systematized child-rearing to hy- 
gienic advantage, we of this generation would 
not be in the apologetic state of health we now 
are. 

It is equally unwise to adopt the apparently 
successful experiments of others as infallible 
laws. Let such be merely suggestive of study, 
open to adaptation to the individual child. 
Remember there can be no universal laws for 
the rearing of children. 

The first years of school life are most harmful 
to health. The regular habits already formed 
are apt to be disregarded. The morning bath 
is often neglected, and the morning and noon 
meals are taken too hurriedly. These two 



38 HEALTH IN THE HOME 

lapses alone produce physical discord, sooner 
or later. Better lose a half day of school than 
omit the morning bath. The physical health 
of the child is far more important than his 
mental progess, for that can be achieved later, 
while a ruined constitution is too often irre- 
trievable. 

Mother's clubs (or departments for this work 
in other clubs) should be established for the 
purpose of discussing and regulating school 
influences. 

Bad posture threatens the little spine in early 
schooldays. Curbing the child's freedom in 
the matter of exercise, and keeping him in 
long-maintained sitting postures, are opposed 
to systematic development. Both at home 
and at school, chairs and desks are liable to be 
poorly adjusted to the conditions and needs of 
the young people. The girl suffers more than 
the boy from these inconveniences. Her spine 
is more flexible, and her body less bulky. 
She needs a lower chair and a higher desk 
than the boy does. (See chapter on Spine.) 

These unfavorable influences should be met 
with good physical training, to encourage pro- 
portionate growth. Both gymnastic training 
and gymnastic games should form a leading 



EARLY LIFE AND TRAINING OF CHILDREN 39 

feature of the school routine. The jerky work 
so disastrous to nerves, and the athletic tests 
so dangerous to heart action, as well as the 
meaningless posturing that is mere formulated 
motion set to music, for exhibitions, should 
never be tolerated. Let mothers see to it that 
so-called physical culture is not physical tor- 
ture, and that the person directing it is well 
versed in the human machine and its require- 
ments, and as thoroughly competent as is the 
mental educator to do her work. 

Dr. Boulton, of England, fixes the average 
growth of children at from two to three inches 
per year, and says that a lesser growth than 
two inches, or more than three, should excite 
apprehension. Equally good authorities give 
a difference in individuals, however, as regards 
growth, due to conditions of nationality, cli- 
mate, and environment of country or city liv- 
ing; but all agree that a falling below normal 
weight presages illness, and demands immedi- 
ate attention. 

We refer to such authorities as Drs. Ene- 
buske and Hartwell of Boston, and Sargent of 
Cambridge, for data showing the working ca- 
pacity and the resistance to fatigue of those 
trained in the gymnasium as contrasted with 



40 HEALTH IN THE HOME 

those receiving no such training, and for the 
height and weight of children as related to their 
age, and also to their power of resisting disease. 

Too long continued concentration of mental 
forces upon any one subject is exhaustive 
rather than educative. The programme should 
be varied to avoid this, and in order to insure 
perfect mental digestion and assimilation. 
. Two or three hours of intellectual culture in 
the morning are too much for any delicate child, 
and as much as the robust child should be sub- 
jected to, up to the age of ten or twelve years. 
Let these few hours of mental application be 
followed by a rationally eaten meal, and then 
by an afternoon of wholesome outdoor life, 
and we shall not have the nervous, irritable 
children we now do. The average school-child 
eats his noon-day meal too rapidly, and hur- 
ries from it to play or study. Far better have 
no nourishment at that time other than a cup 
of broth, bovox, malted milk, or warm milk, 
if plenty of time for eating cannot be insisted 
upon. 

The danger period is not past at sixteen ; 
but, providing health of body and mind are 
well established, mental activity may then be 
forced, in proportion to physical resources, 



EARLY LIFE AND TRAINING OF CHILDREN 41 

without much risk, but never should be strained 
beyond this point ; good sleep and good diges- 
tion must on no account be impaired by mental 
effort. 

The adolescent period is a most trying one. 
This extends, with boys, from the age of 
thirteen to twenty-four, and with girls from 
twelve to twenty-two approximately. The girl 
develops earlier than the boy, and her environ- 
ment is less favorable than his, but her endur- 
ance is proportionately greater. 

These facts should be taken into account 
when contrasting and carrying out their re- 
spective courses of study, for they afford a 
criterion of mental as well as physical train- 
ing. 

The boy suffers more than the girl from the 
mother's not explaining his physical develop- 
ment and consequent -nervous conditions, and 
allaying the latter through hygienic measures 
and diversion. Discipline is not the remedy. 
Healthful surroundings for body and mind, 
self-reliance, self-control — these are the reme- 
dies. 

On the other hand, the girl suffers more 
than the boy from her environment of dress 
and the oft-repeated admonition to be lady- 



42 HEALTH IN THE HOME 

like and not romp. She is in greater need 
than ever of fresh air and exercise, and is un- 
able to understand, nor can her mother explain, 
why she is so suddenly denied the sports al- 
lowed her brother. She must not climb — her 
petticoats will show. She must not race nor 
jump about, because it is hoydenish. There 
is no way to meet this emergency but to dress 
the girl appropriately and let her romp and 
play. For underwear, she needs tights the 
color of her stockings; and skirts, if any are 
necessary, the color of her dress. Then run- 
ning and climbing will bring no conscious- 
ness of hidden underwear revealed to the pub- 
lic. I repeat again, custom is the girl's worst 
enemy. 

Emotional friendships, girl confidences, sen- 
sational literature, etc., are deadly enemies to 
the wholesome development of the intellect. 
Such must be anticipated and circumvented. 
Travel, botanizing, and other outdoor interests 
and occupations are helpful, though not all-suf- 
ficient ; and a few minutes' return of unfavor- 
able influence will ruin all beneficial conditions. 
Close, if possible, all avenues that admit such 
dangers. 

During the early years of adolescence, and 



EARLY LIFE AND TRAINING OF CHILDREN 



43 



possibly during the entire period, irregularities 
of nerve and physical health, weak eyes, trou- 
blesome ears and lungs, and morbidness of 
mind threaten. Meanwhile, habits of living 
should be carefully adjusted. Daily bathing, 
fresh air, wholesome food, comfortable cloth- 
ing, plenty of sleep, systematized exercise, 
freedom from brain forcing — these are the con- 
siderations that must be observed in order to 
evolutionize the healthy, enduring individual. 

Exercise, both systematized for uniformity of 
growth and generalized for diversion, should 
belong to school and college life. But neither 
one should ever, in the well-trained individual, 
be carried to excess. Bear in mind that exer- 
cise is of service in stimulating the circulation, 
and the circulation is the means employed for 
rebuilding and wearing off body-tissues, in- 
creasing respiratory power, augmenting activ- 
ity of the skin, and thereby improving digestion, 
and regulating the kidneys and other functions 
of the body. 

We are rearing our children to be the citi- 
zens of the times to come. They should be 
taught the Latin proverb, Festina lente. 



CHAPTER IV 

CIRCULATION 

" I am fearfully and wonderfully made." 

CVERY organized being is made up of what 
*-^ are technically known as tissues. Tis- 
sues are the different characteristic substances 
of the body, as, in the animal kingdom, bone, 
muscle, nerve, skin, walls of vessels, etc. They 
are composed of minute atoms which are con- 
tinually undergoing a process of growth and 
destruction. This process of growth and de- 
struction is effected, in the higher grades of 
animal life, through the blood, which carries 
the nutritive material of the food and the oxy- 
gen of the air to the different parts of the body, 
and also collects the effete or waste materials 
resulting from tissue change and combustion, 
and carries them back to the point of exit from 
the body. 

The blood consists of a clear, pale fluid called 
plasma, which holds in suspension an enor- 
mous number of little orange-colored disks,- 



CIRCULATION 45 

about one three-thousandth of an inch in diam- 
eter, and a smaller number of larger colorless 
ones. These disks are called corpuscles. The 
orange-colored ones are called red corpuscles, 
as from the large quantities in which they are 
present in the blood they impart to it its red 
color. The colorless ones are called white 
corpuscles. 

The corpuscles may be separated from the 
plasma by several methods at our command, 
which we have not space to describe here. If 
a drop of the plasma be placed upon the slide 
of the microscope, a curious change may be ob- 
served. Numerous delicate fibrillae gradually 
interlace in a network somewhat resembling 
spider-web. These fibrillae are called fibrin. 
The fluid remaining is called serum. This 
process is the cause of the phenomenon known 
as clotting, or coagulation. If blood is allowed 
to stand outside the body, this formation of 
fibrin soon results in transforming it into a 
semi-solid or jelly-like condition. The cor- 
puscles then become entangled in the meshes 
of the fibrin, the serum oozes out, and the 
mass gradually solidifies. 

This property of the blood is of the greatest 
consequence in stopping bleeding from injury, 



46 HEALTH IN THE HOME 

as the clot thus formed is nature's method of 
stopping a ruptured blood vessel. It will be 
further described in the chapter on Emergency 
Work. 

The red blood corpuscles are greatly in ex- 
cess of the white, a proportion in a healthy 
person of about three hundred to one. When 
the relative proportion of these is changed, the 
individual is not in condition of normal health. 
The red corpuscles contain the life-supporting 
and tissue-building elements. The color is 
from the element known as haemoglobin, which 
is contained in the red corpuscles. The color- 
ing element is of greatest importance in medico- 
legal work, and is a sure test of blood-stains, 
and, to a certain extent, also, of the age of the 
stains. 

Illness, excessive fatigue, malnutrition, etc., 
exhaust the red blood corpuscles, and the white 
in turn are multiplied; hence the blood is, as 
we say, impoverished, and the individual is 
pale. Our first thought, then, is to build up 
the loss. This is best effected through rest, 
fresh air in abundance, and nourishing foods. 

For the growth and repair of the body the 
blood absorbs elements from the foods we eat, 
and oxygen from the air we breathe, and dis- 



CIRCULATION 47 

tributes them throughout the body. It is 
wondrously interesting to know that each part 
selects its own building material from the 
blood, and that no part in the rationally fed 
and used system ever robs another part. The 
blood has another equally important use, that 
of removing waste matter — the refuse caused 
by activity of muscle, brain, etc. ; or, as may 
be more clearly understood, by the destruc- 
tion of tissues that accompanies body growth 
and repair. The refuse matter is known as 
carbonic acid gas, and is absorbed by the blood 
in place of oxygen, which is given off for 
tissue building. The color is changed from 
bright red to purple, and it is then designated 
as venous blood. Water is also added to the 
blood in the process. These undesirable ele- 
ments are eliminated from the system through 
the functions of the lungs, kidneys, and skin. 
The circulatory apparatus consists of heart, 
arteries, capillaries, and veins. The heart is 
a little muscular force-pump about the size 
of the fist, distinguished by the right and left 
sides, which, in the healthy person, are as two 
distinct organs, although working in unison. 
It is situated left of the centre of the chest, 
between the third and fifth ribs, inclined to 



4 8 



HEALTH IN THE HOME 



the left, and backward, so that the right side 
is toward the front ; but, on account of its un- 
equal shape, the left ventricle is brought nearer 




xttfd thr. 
Left AtiricuUWtntr 

cpenincj 



passed the. Aortic opening 



I.— Section of Left Side of Heart, showing Blood-vessels that 

LEAD INTO AND OUT OF IT. 



CIRCULATION 



49 



the chest walls. Each side is divided into 
two chambers, an auricle and a ventricle, 
which connect with each other by means of 




Web-foot of a Frog. 



For years the medical authorities knew of no blood-vessels other than 
arteries and veins, and were mystified as to what became of the blood 
between its leaving the terminal arteries and entering the correspond- 
ing veins, and what caused the change of color and quality. The ex- 
istence of capillaries was finally discovered in the web-foot of a frog 
seen under the microscope. 



an orifice, guarded by a tightly closing valve, 
opening into the ventricle from the auricle. 
The valves allow the blood to flow from the 



50 HEALTH IN THE HOME 

supply vessels into the auricles, from the auri- 
cles into the ventricles, and out of the ventri- 
cles, but not the reverse. 

The arteries convey the blood sent outward 
from the heart to the tissues. Their walls are 
hard, and consist of three muscular coats. The 
middle one contains strata of " yellow elastic 
tissue," as it is called, which is a valuable 
agent in helping the heart in its work, by pro- 
pelling the blood current in response to the 
heart-beat; this pulsation we detect in many 
localities, as at the wrist, and we speak of it as 
the pulse. 

The capillaries, are the connecting link be- 
tween the last sub-division of the arteries and 
the smallest veins. They are exceedingly 
minute, about one three-thousandth of an 
inch in diameter, and through their walls the 
blood does its work. The tissues absorb nour- 
ishment and oxygen from the haemoglobin of 
the blood, which enter into the growth and 
repair of the body, and the waste tissue is in 
turn absorbed by the blood, in form of car- 
bonic acid gas, urea, and uric acid ; the red color 
is thereby changed to purple, and the blood be- 
comes venous. This is an important phase 
of the phenomenon we define as respiration, 



CIRCULATION 5 1 

and completes the work of oxygenation by util- 
izing the oxygen obtained in the lungs. 

The veins convey the return current of blood 
to the heart. They extend parallel with the 
arteries. Unlike the arteries, their walls are 
soft, and collapse on being emptied. The ven- 
ous current is aided by muscular activity; the 
veins are also provided with valves which pre- 
vent the current from settling back in response 
to the laws of gravitation. 

The rapidity of the blood current is of great 
interest. The complete circuit is made in 
from twenty to twenty- eight seconds ; this 
velocity is much more marked in the arteries 
than in the capillaries. 

Circulation is continuous ; when there is ces- 
sation in any part we may look for disease. (See 
quotation from Dr. Lee, Chapter VIII., Swe- 
dish Exercises for the Home.) 

Circulation comprises systemic, pulmonic, 
portal, and renal. The systemic is the cours- 
ing of the arterial or oxygenated blood, pro- 
pelled from the left side of the heart, through 
each and every part of the entire body, and 
the return current of venous blood, which is 
charged with the carbonic acid gas absorbed by 
the blood in the systemic circulation, to the 



-The Ven» Cava- and Azygos Veins, with 
their Formative Branches. 




III.— View, from Front, of Main Blood-vessels leading to and 
from the Heart. 



CIRCULATION 53 

right side of the heart. The pulmonic com- 
prises the coursing of the venous blood from 
the right side of the heart, outward, through 
the lungs, where it is purified, giving off the 
carbonic acid gas and absorbing fresh oxygen, 
and the return current of pure blood from the 
lungs to the left side of the heart. In the sys- 
temic circulation the arteries carry red blood, 
the veins purple ; and the work of the capillaries 
is to exchange the elements which characterize 
the former for the latter. In the pulmonic, 
the arteries carry purple blood, the veins red, 
and the capillaries work an exchange of gases 
the reverse of that done in the systemic cir- 
culation. 

Two distinct sounds accompany the heart's 
action. The contraction of the auricles forces 
the blood through the valves opening between 
the auricles and the ventricles, into the ventri- 
cles, which in turn contract, forcing the blood 
outward, the current from the right side into 
the pulmonary artery, and from the left side 
into the aorta. Three semilunar valves guard 
each of these openings from the heart, and 
prevent regurgitation of the blood into the 
heart when the ventricles are relaxed from the 
contraction. The first sound indicates the 



54 HEALTH IN THE HOME 

contraction of the walls of the heart, and im- 
pulse of the heart against the chest walls. The 
second is caused by the closing of the semi- 
lunar valves. 

It may be interesting to trace the blood in 
its circuit through these two systems, and, for 
convenience, we will start at the left auricle, 
with the current freshly oxygenated from its 
circulation through the lungs. 

The blood is forced through the valve open- 
ing between the left auricle and the left ven- 
tricle, into the left ventricle, and outward 
from the ventricle into the aorta, which gives 
off branches to the left and the right sides of 
the head, and to each arm ; the large trunk 
continues downward in what is known as the 
abdominal aorta, giving off branches to inter- 
nal organs, dividing at the pelvis, and extend- 
ing down the legs. These are the main divi- 
sions, and they divide and subdivide, sending 
branches to every muscle, and these to every 
fibre of muscle, section of bone, skin, etc., 
the entire system being furnished with tiny 
arteries, the final subdivision of which is but 
one one-thousandth, of an inch in diameter. 
These terminate in sections of capillaries. 

The capillaries are interwoven like meshes 



.CIRCULATION 55 

of lace-work, and the blood works its way 
through them, having no definite direction, but 
gradually approaching the tiny veins that draw 
the current from them. The veins join in a 
manner similar to the ramifications of the 
arteries, forming, finally, the main trunks, 
called the superior and inferior venae cavae, that 
receive the current from the members and 
organs, and discharge it into the right auricle, 
to be forced, by the same contraction that takes 
place in the left auricle, through the orifice, 
into the right ventricle, and, by the contraction 
of the ventricles, out through the pulmonary 
arteries. Here the subdivisions are similar to 
those in the systemic circulation ; the capillaries 
line the lung cells, and through their walls re- 
oxygenation takes place, which purifies the 
blood and renders it life-supporting again, the 
current passing on to the left side of the heart to 
continue its good work of body-building. The 
accompanying plate is a conventionalized plan 
of the systemic and pulmonic circulation. 
The light lines represent the arteries, and the 
dark, the venous currents. 

The heart and the blood-vessels themselves 
do not derive their supply for rebuilding their 
own tissues from the blood they convey, but 




IV. — Chart showing 

Systemic and Pulmon- 
ic Circulation con- 
ventionalized ; the 
Light Lines repre- 
sent the Arteries, 
and the Dark, the 
Veins. 



CIRCULATION 57 

each is supplied with an independent system, 
which is a branch of the general system. 

The portal circulation is for the absorption 
of nourishment from our foods. The abdom- 
inal aorta sends off large branches to the diges- 
tive apparatus, which invest the lining of the 
stomach and small intestine, and absorb, from 
the food matter, elements for body-building. 
The current continues on through the liver, 
where, in the capillaries, it gives off the mate- 
rial for making bile, and also undergoes chem- 
ical changes necessary to prepare it for its use 
in the systemic circulation. Continuing, it 
joins the inferior vena cava and mixes in the 
general current, to be forced through the pul- 
monic circulation, the last stage of preparation 
for its perfect work of tissue growth and repair. 

The greater part of absorption takes place 
in the small intestine. The white of an egg, 
and other foods of this nature, however, are 
absorbed in the stomach, and relief from hunger 
by foods of this kind is marvellously quick. 
Rectal absorption also performs an important 
function in the sick-room, where artificial feed- 
ing is often a life-saving power. Absorption is 
more definitely described in the chapter on 
Digestion. 



58 HEALTH IN THE HOME 

A drink of warm milk, or even water, will 
often allay hunger for a short period. The cus- 
tom of sipping quite warm water an hour 
before meals is more than a fad. The stom- 
ach needs a bath, and the blood needs the 
liquid. 

The renal circulation is a current less clearly- 
understood by women than these other three, 
yet it holds a highly important place in the 
working of the human machine. A branch 
from the abdominal aorta passes through the 
kidneys, conveying a portion of the blood cur- 
rent. The subdivisions of this branch artery 
terminate in capillaries that invest the lining 
of the kidneys, whose function is to strain the 
water, with certain impurities, from the blood. 
It passes, in the form of urine, from the kid- 
neys, through the ureters, into the bladder, and 
is thereafter expelled from that receptacle. The 
blood current, passing on, enters the inferior 
vena cava and mixes in the general circulation. 
The kidneys, and the preservation of their 
health, should be made a careful study. Phy- 
sicians often find in the consumptive, the rheu- 
matic, the gouty, traces of disease in the elim- 
inations from these organs, long before the 
presence of such disease is noticeable else- 




V. — Section of Back, showing Organs of Renal Circulation, 



60 HEALTH IN THE HOME 

where. Physicians in treatment of renal ob- 
structions often force profuse perspiration, and 
thus lighten the demands on these organs of 
elimination by aid of the pores of the skin. 
Nitrogenous refuse of food matter is largely 
eliminated through the kidneys, in form of 
urea, uric acid, and urates. Every one in this 
age of weak physical tendencies should watch 
carefully the tests these organs give of the de- 
velopment of health or disease. Kidneys, un- 
like lungs, seldom, if ever, give evidence of 
disease through suffering, hence the more need 
of watching signs. 

Our aim in exercise should be to stimulate 
the capillary and venous circulation, and to im- 
prove the functions of all the organs. The daily 
occupations of life do not call for equal use of 
all our muscles, hence circulation is not equally 
active in all our tissues. In some instances, 
stiffness is the result, although loss of power 
is not especially noticeable. When circulation 
becomes sluggish, the impurities are not well 
eliminated, and disease threatens. If the blood 
reaching the tissues does not contain the ele- 
ments to feed them, fatigue, and often pain, 
is certain to continue. The more rapid the 
circulation, the more completely the impurities 



CIRCULATION 6l 

of the blood are thrown off. This rapidity 
should not be overforced, however, and is best 
effected when the blood is amply supplied with 
oxygen and nourishment. Congestion is often 
due to lack of activity in capillaries and veins. 
This lack is often strongly marked in those 
past middle life. 

Good circulation and good material for the 
body to utilize are of the greatest importance. 
If the heart action is vigorous, and the blood 
is forced continually to every part of the body, 
.there is little opportunity for disease to de- 
velop, providing the digestive and respiratory 
apparatus do their work well. Arrested circula- 
tion causes, sooner or later, development of 
disease in whatever weak tissue we possess. It 
may result only in rendering us powerless to 
resist fatigue, colds, and congestion, or in the 
actual presence of defects, as gout, catarrh, 
rheumatism, etc. 

Breathlessness, except from overexercise, is 
usually caused by some of the following rea- 
sons, viz. : 

I. Lack of elasticity in chest walls or in lung 
tissue, rendering it impossible for the blood to 
become rapidly enough re-oxygenated to sup- 
ply the demand. 



62 HEALTH IN THE HOME 

2. Circulatory obstructions, as in portal and 
renal systems. 

3. Cardiac weakness, due to weakness or dis- 
ease of the heart muscles. 

4. Alteration of valves by disease, permit- 
ting regurgitation of blood from heart's action. 

5. Obesity, impeding heart's action. 

The cause should always be ascertained, and 
discreet measures speedily adopted, else more 
unfavorable conditions will ensue. 

In excess of exercise the heart labors in 
pumping the blood to overtaxed muscles for 
supplying the demand caused by rapid combus- 
tion, which has occasioned an excess of waste 
matter to be thrown into the blood, and which 
the blood cannot so rapidly eliminate. Oxygen 
cannot enter the blood until the carbonic acid 
gas is thrown off; the two phenomena work 
simultaneously. 

Sometimes a lack of sufficient elasticity of 
lung tissue, or of the muscles which operate 
the lungs, is the cause of failure of these organs 
to purify the blood rapidly enough. In such 
the fault can be overcome by proper training. 
Sometimes, however, it is caused by lack of 
sufficient power in the heart itself. When this 
condition is present, violent exercise is ex- 



CIRCULATION 63 

tremely dangerous, and the point at which it 
should be stopped must be considered with 
great care by all athletes. This is not only 
necessary in case the heart is diseased or ab- 
normal ; overexertion will weaken the normal 
heart in every case. We may see this strongly 
emphasized in the " athlete's heart." It re- 
mains, therefore, for every person, whether 
athlete or otherwise, to find out what is over- 
exertion in his case, and to stop short of that 
limit at all times. It may be a very low limit, 
and often is, especially in women ; but, low or 
high, each should compare herself to herself, 
and not to her more vigorous neighbor. 



CHAPTER V 

RESPIRATION 

" Seek the open air ; the fruits which grow out doors are 
alone those which ripen in season." — Brinton. 

DESPIRATION is the term generally used 
^ to indicate the process by which the re- 
turn blood current from the systemic circula- 
tion is purified in the lungs and rendered life- 
supporting again. The presence of carbonic 
acid in the blood, and the lack of and need of 
oxygen, cause the act of respiration; It is an 
imperative demand, one that we cannot resist 
voluntarily. 

This act is performed mainly with the inter- 
costal muscles, although chest, back, and ab- 
dominal muscles, as well as diaphragm and 
infracostals, aid in the process. . Elasticity of 
lung tissue is also an essential in respiration. 
In enforced respiration, muscles known as the 
serratus magnus and serratus posticus (supe- 
rior and inferior) and sCaleni are principally 
employed. 



RESPIRATION 65 

In a complete respiration the chest is raised, 
the ribs somewhat straightened ; i. e., the articu- 
lation of the ribs with the vertebrae admits 
change of position, and the cartilaginous at- 
tachment against the " breast-bone " also 
yields, giving the ribs an appearance of ex- 
tending more directly around the body than 
they do when in their normal position, which 
is a double curve ; the intercostal spaces are 
widened, the diaphragm lowered, the cavity of 
the chest enlarged, and the lung cells opened. 
In order to make respiration complete, the 
arms should be raised ; no other voluntary act, 
except forcing the intercostals, is advisable. 
Such directions as "lower the diaphragm," 
" breathe with the abdomen," etc., are un- 
wise, and in some respects actually harmful, as 
the diaphragm and abdominal muscles should 
act secondarily only. The exhalation should 
immediately follow the inhalation, as the car- 
bonic acid gas passes into the air of the lung 
cells as soon as the inspiration is made, and 
should be " breathed out." If held there, the 
blood, in its continuous circulation through the 
lungs, finds an insufficiency of oxygen in the 
partly exhausted air, and so passes on but 
poorly oxygenated. If there is necessarily any 
5 



66 HEALTH IN THE HOME 

pause in respiration, let it be on the exhala- 
tion, not the inhalation. 

The respiratory apparatus consists of larynx, 
pharynx, trachea, bronchi, and lungs. The 
nose should also have the dignity of being 
classed with these, since air is necessarily taken 
into the lungs through that organ. By expos- 
ure to the vascular mucous membrane of the 
narrow and winding nasal passages, the tem- 
perature of the air is normalized to meet the 
temperature of the body, and, to a certain ex- 
tent, is purified before it enters the daintier 
structure of the lungs ; foreign matter is lodged 
there, such as dust, etc., which would be in- 
jurious to lung tissue were it to be drawn 
within. During the inhalations the nostrils 
are expanded by special muscles, and the en- 
trance of air facilitated. This action is notice- 
able in many people in normal breathing. It is 
especially so in enforced breathing, as with the 
horse after a hard drive. In some cases of 
paralysis these muscles are rendered useless, 
and nasal respiration is impaired. During the 
inspiration, the glottis is widely opened, and 
in the exhalation it is normalized. Thus, in 
unison with the rise and fall of the chest walls, 
and the widening and narrowing of the nos- 



RESPIRATION 



67 



trils, we have the rhythmic opening and clos- 
ing of the glottis. 

The practice of breathing through the mouth 
is pernicious. It dries the saliva, thereby in- 



Curias Lrttrittua 




VI. — Organs of Pulmonic Circulation. 



terfering with good digestion. The trachea 
also is dried, and catarrhal conditions of the 
throat and nose are the result. 

The larynx and pharynx I will not describe. 




VII.— Lungs and Portion of Digestive Viscera. 



RESPIRATION 



6 9 



Whenever any especial weakness of these is 
present, it should command the attention of a 
physician. 

The trachea consists of a succession of carti- 




VIII.— Trachea and Bronchi. 



70 HEALTH IN THE HOME 

laginous rings, connected by strong fibro-elas- 
tic tissue, forming a tube lined by a mucous 
membrane which is continuous throughout the 
respiratory apparatus. 

In the chest this tube divides, sending a 
large branch to each lung — the one on the left 
dividing again into two branches, supplying 
the two lobes which constitute the left lung; 
and the right, into three branches, supplying 
the three lobes which constitute the right 
lung. 

These main branches divide and infinitely 
subdivide, growing more delicate in structure 
at each subdivision, until finally the cartila- 
ginous rings disappear, and only the thin mu- 
cous lining, on a base of elastic fibrous tissue, 
remains. These are known as the ■■' ultimate 
bronchial tubes," and are about one twenty- 
fifth of an inch in diameter. Each dainty 
" ultimate bronchial tube" terminates in#a 
division of lung about one-twelfth of an inch 
in diameter, called a lobule. This encloses a 
cavity which is divided into scores of tiny cells, 
or vesicles, about one two-hundredth to one 
seventy-fifth of an inch in diameter. Each 
vesicle is covered on its exterior with a lace- 
work of capillary blood-vessels, and the walls of 



RESPIRATION 7 1 

these blood-vessels admit the exchange of gases, 
the phenomenon which, in addition to the 
work done in the systemic capillaries, is called 
respiration. In the pulmonary capillaries the 
impure carbonic acid gas is thrown off from 
the blood, and pure oxygen takes its place ; in 
the systemic, the oxygen is absorbed into the 
tissues, and carbonic acid gas takes its place. 




IX. — Terminal Bronchial Tubes and Lobules. 

The chemical change is identical with the pro> 
cessof combustion. Body fuel is consumed in 
the great human furnace, and the refuse re- 
moved by the blood, and, to a great extent, 
eliminated by the lungs ; although skin and 
kidneys are equally valuable sewers in the 
work allotted them by nature. 

The more flexible the lungs, the more sur- 
face is exposed for action of air, and the better 
oxygenated will the blood be. It is impossible 



72 HEALTH IN THE HOME 

to calculate the extent of surface presented 
in a pair of elastic lungs. Scherling estimates 
it at fifteen hundred square feet, so great is 
the multiplicity of the minute vesicles, and the 
elasticity of the partitions between them. 

The temperature of the air inhaled changes 
during respiration. The longer it is retained, 
the nearer it approaches the temperature of 
the body. This varies more with deep than 
with light breathing. Air loses somewhat in 
quantity in the process of respiration, due to 
the fact that oxygen is used in some parts of 
the body; it also loses about four per cent, 
oxygen and gains four per cent, carbonic acid 
gas in the lungs. It also gains ammonia, or- 
ganic matter, and other impurities, which, to 
a certain extent, occasion the bad odors of 
breath ; although catarrh, disease of teeth or 
throat, and unhealthy conditions of stomach 
and other digestive organs, are largely respon- 
sible for them. 

This shows the great importance of living 
in and constantly breathing pure, clean air. 
Lungs are doorways to good health. While 
kidneys and skin do valuable work in eliminat- 
ing impurities of the body, no other organs can 
do the work the lungs have to do in reoxygen- 



RESPIRATION 73 

ation of the blood. It is especially important 
that they be evenly clad — not overheated by air- 
tight clothing for the lower chest, and chilled 
by insufficient clothing for the upper; not re- 
stricted by tight clothing, nor depressed by bad 
posture. If cramped by posture and clothing, 
they can expose but a comparatively small por- 
tion of their surface to air, and the work of 
reoxygenation is incomplete. It is of the ut- 
most importance that our living-rooms should 
be well ventilated. Office, boudoir, and school- 
room should have a constant current of air 
circulating through them. Every exhalation 
carries with it a certain amount of vapors and 
of waste organic and animal matter, the refuse 
of the body; and if we breathe into the lungs 
this once-breathed air, we absorb into our blood 
the refuse of our own or of others' bodies. The 
organic matter exhaled through the lungs is so 
actively poisonous that an accumulation of it 
injected into the blood of a rabbit will produce 
death. 

Many people who would revolt at the idea 
of eating mouldy bread, sour vegetables, or 
tainted meat, do not hesitate to sit in crowded, 
poorly-ventilated rooms, and poison their blood 
by inhaling impurities ; by such abuse they 



74 HEALTH IN THE HOME 

are rendered susceptible to colds and to dis- 
ease which they would be able to resist were 
their blood properly oxygenated by breathing- 
pure air. 

It is poor economy to consider that fuel is 
wasted unless rooms are air-tight, so that every 
atom of heat is utilized. Ventilate properly, 
dress comfortably, and heat apartments suffi- 
ciently for comfort. 

Chilling sensations, even for other parts of 
the body than the chest, are liable to react on 
the throat and lungs. Congestion in the tis- 
sues of the throat produces hoarseness or irri- 
tation. Massage, described in the chapter on 
Massage, if carefully applied while these ills 
are in their incipiency, will help greatly in allay- 
ing suffering. Congestion is much more seri- 
ous when it takes the form of " bronchial weak- 
ness," as it is often called, extending into the 
chest, and interfering with the free passage of 
air to the lung cells. Congestion of the lungs 
is another grave condition of weak tissues. 
In this the entire respiratory tract becomes 
involved, and it is serious in proportion to ex- 
tent of congestion, condition of patient, etc. 
This, with congestion in the current that sup- 
plies the lung cells with tissue-building mate- 



RESPIRATION 75 

rial, constitutes the first stage of pneumonia. 
I mention these facts to urge attention to errors 
in their incipiency. Too many neglect send- 
ing for the physician until severe suffering is 
present, and then it is often too late for him to 
prescribe successfully for the patient's recov- 
ery. 



CHAPTER VI 

DIGESTION 

" Now good digestion wait on appetite, and health on 
both. " — Shakspeare. 

A TORPID liver causes a morbid mind, and 
an acid stomach, acidity of temper. 

The question, " Is life worth living?" has 
been facetiously answered: " It depends on the 
liver." 

On health of digestive apparatus, health of 
body largely depends. Were the blood always 
supplied with elements necessary for rebuilding 
the tissues of the body, including, of course, 
oxygen, as well as food material, the lack of 
vital health would be comparatively small. 
The blood, if starved for want of good mate- 
rial for body-building, can do but little good 
work, and pain and exhaustion are sure to fol- 
low sooner or later. 

The cases are rare where loss of strength 
comes from an insufficient quantity of food. 
The lack is from foods not being properly util- 



DIGESTION 77 

ized, and this lack of economy in nature is due 
to some of the following reasons : 

1. Indiscriminate selection of food material. 

2. Improper preparation of same. 

3. Lack of cheer and of wholesome table 
topics. 

4. Nervous, hurried mastication, and other 
pernicious habits. 

5. Weak condition of some portion of diges- 
tive apparatus. 

6. Foods taken in too large quantities. We 
loathe the individual who confesses he has 
" eaten too much." 

7. Too long intervals from meal to meal, or 
the habitual eating " between meals," except 
in cases of invalidism, when frequent feeding is 
necessary. 

In this chapter I shall deal mainly with the 
fifth. 

Of the first two I will say that research in 
regard to proportion of food ingredients for 
nourishing the human animal is claiming the 
attention of scientists, but that opinions differ 
so widely that each individual must still dis- 
criminate largely for himself. The influences 
of different foods on different diseases can 
now be studied, as we have able authority on 



78 HEALTH IN THE HOME 

these subjects; and by making one's heredity 
and environment also a study, the selection of 
foods need not be entirely experimental. 

Generally we rear our thoroughbred animals 
more scientifically than we do our children. 
Their foods are known to be hygienic and well 
apportioned. Through generations of re- 
search, our physicians have gained a knowledge 
of the influence of drugs on health and dis- 
ease, while little actual labor has been expended 
on testing the internal laboratory in its ability 
to adapt the different food elements for good 
or for harm in the various conditions of health 
and disease existing there, and diet has, in con- 
sequence, been largely experimental. 

Individuals, however, differ so widely in 
physical conditions, in tendencies to disease, 
and in temperament, that individual study will 
always be necessary, even under the best of 
scientific research. Climatic influence, condi- 
tions of nervousness and of fatigue, amount of 
physical and mental labor to be performed, 
also enter strongly into consideration in the 
selection of foods. Very few find their daily 
requirements can be met by duplicating the 
preceding day's regime. 

The rational thinker, if he possesses good 



DIGESTION 79 

digestive organs, can safely allow his appetite 
to be his dietetic adviser. It has been proved 
in the training of athletes that the truly healthy 
appetite craves only wholesome foods. The 
craving for pickles, spices, and sweets is abnor- 
mal, and should not be indulged. 

Let articles of diet be judiciously selected, 
properly cooked, and prudently eaten, and nat- 
ure may then be relied upon to do her work 
thoroughly, if digestive organs are healthy, 
and lungs are plentifully supplied with fresh 
air. 

Of old the palate ran riot, regardless of un- 
hygienic results. The cook was lauded for 
her savory dishes and pastries. Each hostess 
vied with her neighbor in table attractions, and 
a meal of simple, healthful foods was almost 
unknown. Gastronomical debaucheries were 
in vogue, and still these good dames preached 
temperance; and we descendants of these es- 
timable women continue our intemperate eat- 
ing, and continue to preach temperance. # Con- 
sistency is indeed a jewel rare. Let us preach 
temperance, but let us understand the full 
definition of the term, and practice it in eating, 
as in drinking. " Cocktails and caramels " are 
physiologically synonymous in their results. 



80 HEALTH IN THE HOME 

Let us eat to live, not live to eat; remember- 
ing that the delicacies that tickle the palate 
for the moment, may conspire to wreck the 
home by inducing invalidism. 

One cannot be too particular that influences 
at meals shall be of a wholesome and agree- 
able nature. Be good friends with the foods 
that are to nourish the body, and avoid unfa- 
vorable comment on them. Select from what 
is provided, but do not pamper an abnormal 
desire for any one article of food. 

Brinton, in his " Pursuit of Happiness," says 
of our living-rooms, that they should be ' ' light, 
dry, bright, and airy; well ventilated, equably 
warmed, appropriately furnished; free from 
bad odors, far from brutal noises, screened 
from impertinent curiosity." This should be 
emphatically observed in our dining-rooms. 
We digest with our food the mental influences 
with which we surround ourselves; and these 
influences follow us, not only while that espe- 
cial meal is nourishing our bodies, but through 
life; as no one day can be isolated in its in- 
fluences from life entire. Contrast the indi- 
vidual who eats moderately, both as to quantity 
and speed, with the nervous, hurried eater, 
and you will see a similar contrast in endur- 



DIGESTION 8l 

ance, health, nerve force, and consequent use- 
fulness. Disease and human suffering should 
never be permitted as table topics. Discuss, 
instead, health, and immunity from such ills. 
The daily papers should only be opened at 
pages that breathe peace and good will to all ; 
not disease and peril. 

The disciplining of children should not be 
carried on at table, and finance and scandal 
should also be tabooed. 

We will assume that the foods are wisely se- 
lected and properly prepared, and discuss the 
more practical side of the subject, health of 
the digestive organs. The digestive apparatus 
consists of mouth, esophagus, stomach, pan- 
creas, liver, duodenum, small intestine, and 
colon. Each part has its individual work to 
perform in the great internal laboratory, and 
each will do that work if properly treated. 
These hidden organs work with wonderful in- 
telligence. If any neglect happens, discord 
is sure to follow. 

Foods are classified as organic and inorganic. 
The inorganic include salts, mixed with other 
foods, and water, used either alone or with 
other foods. Fully four glasses of water per 
day should be drunk, but not with food. It is 
6 



82 



HEALTH IN THE HOME 



best also to drink sterilized water only. For 
the home let it be boiled, cooled, bottled, and 
put on ice. Ice should not be used in the 




X. — Digestive Apparatus, showing Liver, Bile Duct, Stomach, 
Pancreas, Duodenum, Small Intestine, and Colon. 



water, even though sterilized ice is used. It 
chills the stomach and impairs the health. 

The organic foods comprise the nitrogenous, 
or tissue-building, and the non-nitrogenous, or 



DIGESTION 83 

fuel-foods. The former include albuminoids 
from the animal, and gluten and legumen from 
the vegetable, kingdom ; and the latter, fats 
and carbo-hydrates. The body to be well nour- 
ished and supplied with good material for use- 
fulness needs a proportionate amount of both, 
and these should be varied from day to day. 
An excess of either will overtax some of the 
digestive organs, and a lack of either causes 
impoverishment in some of the tissues. 

It is generally conceded that meat diet is 
taken in excess in this country, especially by 
children and nervous people. Butter, olive oil, 
and cream are good substitutes for it. 

Bread or cereals, vegetables, milk, and fruits 
ripened naturally, not forced, should form 
part of every meal, but neither should pre- 
dominate. Meats are not necessary with these, 
except where especial strength is required. 

It is best that sharp-seed fruits and berries 
be stewed and strained before they are eaten. 
Strawberries, tomatoes, and pineapples are not 
considered prudent diet for those of rheumatic 
tendency. 

Starchy foods and sweets should be avoided 
by those inclined to obesity. 

Only natural acids, such as lemon juice, 



84 HEALTH IN THE HOME 

should be used on the table; vinegar should 
be avoided. 

Excess in potato diet is unwise. 

Whole wheat flour should be substituted for 
fine flour. 

We need more fuel foods in v/inter than in 
summer. 

In the matter of sweets and condiments there 
is much intemperate indulgence. 

Food matter is converted into a liquid be- 
fore the blood absorbs it. This phenomenon 
is accomplished in the digestive laboratory 
through heat, motion, and natural juices which 
are supplied through the glands of these or- 
gans. 

Digestion begins in the mouth by the food 
matter mixing with saliva. By this process, 
starch is converted into sugar. Good teeth, 
slow mastication, and an avoidance of artifi- 
cial liquids while chewing the food are requi- 
sites for this degree of digestion. Gladstone, 
that marvel of self-preservation, has thirty-two 
incisions as his standard for chewing; or, more 
clearly speaking, he chews thirty-two times 
each mouthful of food. As much as this is 
necessary. Bread should always be eaten with 
cereals so as to make mastication a necessity, 



DIGESTION 55 

otherwise the cereal is very apt to be swallowed 
without a sufficient amount of saliva, and the 
first stage of digestion is consequently incom- 
plete. 

The food is swallowed, and passes down the 
esophagus and into the stomach. Here it un- 
dergoes another process of digestion through 
the involuntary action of the stomach walls, 
called the peristaltic motion, which twists and 
churns the food matter, mixing it with the 
gastric juices that are given off through the 
glands of the stomach lining. The mass thus 
prepared is called chyme. 

Nitrogenous foods are mainly digested and 
absorbed in the stomach ; and while the non- 
nitrogenous undergo a chemical change there, 
other elements are required in their complete 
preparation. These elements are the bile and 
the pancreatic juice. These mix with the food 
matter on its passage out from the stomach 
through the duodenum. They not only digest 
the non-nitrogenous food, but they also con- 
vert starch, the digestion of which was begun 
in the mouth, into soluble sugar. 

From fifteen to thirty minutes are required 
to prepare the chyme for absorption. Stom- 
ach digestion, even of our heartiest meal, 



86 



HEALTH IN THE HOME 



should be completed in from four to five hours; 
if it remains in the stomach longer than that, 




XI. — Intestinal Villi magnified from one-eightieth of an inch. 



the matter becomes putrid, and unfit for ab- 
sorption. 

The more complete process of absorption 
takes place in the small intestine. This meas- 
ures about twenty feet (approximate) in an 



DIGESTION 87. 

adult, and constitutes the greater portion of 
the digestive tract. It is lined with a mem- 
brane of tiny little organs of velvety appear- 
ance, called intestinal villi. These are like in- 
telligent little tongues, and suck in the food 
properties through their walls. The liquid 
made from the digested matter is called, chyle, 
and is absorbed by means of lymphatics into 
the blood ki the portal circulation. The food 
is propelled through the intestine by the ver- 
micular force, and the same force propels the 
undigested portions, with other refuse food 
matter, into the colon, and thence out of the 
body. The passage of food through the ali- 
mentary canal covers about twelve hours in 
the healthy adult. 

The digestive apparatus should be carefully 
guarded from harm. If perfect health exists 
there, consciousness of digestion, or of a 
stomach, will never be experienced. 

The stomach requires space for work, and 
compression from tight or stiff clothing is sure 
to result in unhealthy conditions. 

Indigestion is not always recognized, except 
in acute forms of stomach weakness. There are 
other, graver conditions that work havoc with 
good health and endurance. Fatigue, suscep- 




XII.— The Great Portal Circulation. 



DIGESTION 89 

tibility to colds, to cold, to disease, are apt 
to have their origin in weakness of some of 
the digestive organs. If the food element is 
not well prepared in each and every section 
of the digestive tract, lack of assimilation is 
sure to follow, and pain and fatigue are the 
result. The child or adult is fortunate when 
nature gives warning in form of acute condi- 
tions, as then greater care is used in choice of 
foods. A careful selection of nourishing foods, 
a cup of hot water sipped an hour before meals, 
and the practice of well-arranged exercise to 
improve the functions of the digestive appara- 
tus, are items of much advantage. Neither 
mental nor physical exertion should immedi- 
ately follow a hearty meal. When excessive 
physical fatigue is present, foods of easily di- 
gestible quality must be chosen. Tired nerves 
of internal organs, as of organs of locomo- 
tion, should never be taxed. 

Normal hunger is the cry of the blood for 
food, and to obtain it the blood is called in 
large quantities to the digestive apparatus, 
where it should be allowed to remain until the 
process of stomach digestion is completed. 
When too hurried to allow proper time for 
mastication and digestion, it is best to take no 



DIGESTION 91 

food other than some warm liquid diet. The 
schoolboy who rushes home to luncheon, gulps 
meat and other solids, and rushes out either to 
sports or to resume his studies, lays a founda- 
tion for weak conditions that will at least ren- 
der him incapable of resisting fatigue, colds, 
and disease, even if acute indigestion does not 
follow. In order to establish good digestive 
conditions, a child should be required to sit a 
proper length of time at the table, to insure 
against hurried eating. 

Candy-eating and gum-chewing waste the 
juices of the mouth and stomach by keeping 
them active to no purpose. I have heard that 
some physicians recommend gum-chewing to 
their dyspeptic patients. It is probably the 
only possible way of causing them to introduce 
saliva into their too-hurriedly masticated food- 
matter. Were they to chew their foods prop- 
erly, they would not need the gum. 

Hunger should not be allowed to continue. 
A slice of well-buttered bread, an egg (beaten 
with milk, if desired), a cup of clam broth, 
matzoon, warm milk, bouillon, some easily- 
digested fruit, or even a cup of hot water, will 
prove a valuable between-meal luncheon, and 
should be an established habit with people of 



92 HEALTH IN THE HOME 

light digestive power, or when light meals are 
found to be necessary. Delicate people and 
invalids had best habituate themselves to fre- 
quent light meals, rather than attempt to force 
their stomachs to handle more material. 

A person should not retire hungry; some 
plan of light nourishment, as described in the 
foregoing paragraph, should be observed. 

The heartiest meal had best be made at 
evening, when the cares of the day are over, 
and digestion is liable to be uninterrupted by 
mental or physical labor. 

These three apparatuses — circulatory, respir- 
atory, and digestive — may welt be called the 
trinity of existence. If either be out of re- 
pair, the others are crippled. The circulatory 
can do but little work for the body if the re- 
spiratory does not keep the blood well sup- 
plied with oxygen, and if the digestive does 
not properly prepare the food matter for ab- 
sorption. The digestive needs equally good 
co-labor from the circulatory and the respira- 
tory, and the respiratory from the other two. 
Hence the title, tripod of existence, may be 
aptly applied to these three, for they form the 
support of the element called life. 

The question naturally arises, " What shall I 



DIGESTION 93 

do to inherit eternal life ?" For that is what 
health to the end of our days should mean. 
The solution is, first study well the conditions 
of the digestive organs, and make fresh air and 
systematized exercise a daily care. The les- 
sons in this book are especially arranged to 
improve and preserve the health of these organs. 



CHAPTER VII 

CONCERNING THE SPINE' 
" As the twig is bent, the tree is inclined." 

A WEAK spine causes weak execution of 
^ strong ambitions. 

Posture involves a study of the mechanical 
as well as of the physiological laws of our 
bodies. 

Mechanically, the trunk is a cylinder, and 
the spine is the supporting shaft on which all 
the parts are suspended. The spine, or spinal 
column as it should be called, consists of a 
number of irregular bones (twenty-four) called 
vertebrae. These are freely movable upon one 
another, and are separated by disks of cartilage 
which serve to protect the spine, and conse- 
quently the brain, from jar. The spinal column 
is so formed that it encloses a canal which 
contains the spinal cord, or nerve matter which 
is transmitted from the brain, and given off in 
branches at every vertebra into opposite pairs 
of nerves. These, with their various subdivi- 



CONCERNING THE SPINE 



sions, help to make up the ner- 
vous system. 

The spinal muscular system 
consists of five layers, sixty 
muscles in all. Lack of space 
in this volume prevents de- 
tailed explanation. I will 
simply say, in brief, that these 
not only band the spine to- 
gether and control each part 
of it, but connect with it every 
member of the body and con- 
trol every movement. Not a 
breath is drawn, not a finger 
stirred, but the spine feels its 
influence. 

In the infant the spine is 
straight ; but when walking be- 
gins, the four normal curves 
which characterize the adult 
spine (shown in cut XIV.) 
gradually appear. These aid 
mechanically in the poise of 
the body, and physiologically 
in preventing jar to the brain 
from heavy walking on heels, 
jumping, or other shock. 



XIV. — Normal Curves. 



9 6 



HEALTH IN THE HOME 



The spine supports the head, arms, chest, 
and pelvis; and is supported by, and transmits 
the supported weight to, the lower limbs. The 
weight should rest equally 
upon both legs, so that 
the muscles on either side 
of the spine will be used 
with equal tension, and 
the normal position be 
maintained. 

The head is supported 
in an upright position by 
certain muscles attached 
to the upper portion of the 
spine, and should not be 
allowed to droop forward ; 
neither should the weight 
of the arms be suspended 
from the front of the 
body; in either case, as 
a result, the chest droops, 
and the four normal curves 
of the spine become exaggerated. The request, 
" Throw back your shoulders," is more than 
useless, as such an attempt would cause still 
further protrusion forward of the abdomen, 
and a still more depressed condition of the 




XV.— Careless Standing 
Posture. Habitual with 
Many Children. 



CONCERNING 'THE SPINE 



97 



chest. The direction, " Raise the chest," is 
more rational, but even this should be ex- 
plained. Simultaneously with the raising of the 
chest, the hips should be 
drawn back, so that the 
pelvis is supported at its 
proper angle, and the 
pelvic organs thereby are 
maintained in their nat- 
ural position. To be ac- 
curate in poise of body, 
the pubic arch (the angle 
formed by the union of the 
two bones at the front and 
lower part of the trunk) 
should be fully half an 
inch back of the clavicular 
notch (the union of the 
collar-bones). 

More easily, perhaps, 
can we obtain the cor- 
rect posture by keeping 
the chest and the abdomen in vertical line. 

The legs form an arch for the support of 

the body, and the foot an arch for the support 

of each leg, heel and toe together doing their 

work. The weight of the body should stand 

7 




XVI. 



Accurate Standing 
Posture. 



98 HEALTH IN THE HOME 

directly over the thigh and leg bones, which 
are directly over the arch of the foot, the calf 
and thigh muscles being tense. The two feet 
should be at an angle of ninety degrees, whether 
the heels are in touch or otherwise. This 
angle forms a base that corresponds to the poise 
of the weight of the body in its suspension 
from the spine, and is necessary in order to 
economize strength and to attain repose while 
standing. Lax knee muscles always indicate a 
laxity or lack of vigor in spinal muscles. 

Lateral curvature is a deviation of the spine 
to the right or left from its normal position. It 
often results from an unequal use of the spinal 
muscles, causing preponderance of strength on 
the one side and a lax condition of the muscles 
on the opposite side. The intervertebral disks 
are capable of slight compression, and from 
long-continued, unequal pressure brought to 
bear upon the concave side, they become a 
trifle narrower on that than on the convex 
side. It is not considered that this condition 
is permanent in incipient cases, but that it 
normalizes itself during the hours of rest. De- 
viation from the normal spine can be easily 
detected by the mother, and should receive 
prompt attention. It may be due to natural 



CONCERNING THE SPINE 99 

conditions, such as hereditary weakness, mal- 
nutrition, sleeping in poorly-ventilated rooms, 
or other influences which lower the stamina. 
Or it may be the result of mechanical causes, 
such as uneven heels, clothing that binds or 
drags, standing with weight unequally sup- 
ported, carrying parcels (schoolbooks, for 
instance), and other means which overtax the 
muscles on one side, while the corresponding 
ones on the opposite side are comparatively 
in disuse. This inequality is emphasized by 
gravitation, until the child begins uncon- 
sciously to maintain this posture, even in his 
sleep. The only remedy is to remove the 
cause, and use rational gymnastic exercise for 
the restoration of the disused muscles and 
for normalizing the poise. I will describe three 
tests that the mother can easily apply for de- 
tecting deviation of spine. These tests should 
be made at least once in every three months 
with growing children. 

1. Undress the child, and then, without ad- 
monishing him to " straighten up," allow him 
to assume his natural posture. With the fin- 
gers trace the spine down its entire length, be- 
ginning at the first prominent vertebra, at the 
base of the neck. Mark successively each ver- 



IOO 



HEALTH IN THE' HOME 



tebra, or a sufficient number to show the exact 
line of the spine, with dots of ink applied with a 
small brush. Then mark a 
straight line down the back, 
or use a plumb-line, and 
note the deviation from the 
perpendicular. For fur- 
ther memoranda, place 
rulers under the arm-pits, 
allowing them to rest on 
the hips, and note whether 
or not the space at the waist 
line is equal at both sides. 
Another test -is to alternate 
the weight of the trunk 
from one foot to the other, 
and observe whether or not 
the waist presents an equal 
depth of hollow on each 
side. Also note the posi- 
tion of the shoulder-blades 
in their relation to the 
spine. They should be evenly adjusted, and 
firm against the other tissues, not protruding 
like wings. 

2. Request the child to stand erect. Tie a 
soft cord loosely around the neck, holding the 




XVII. — Test with Ink-spots 
for Spinal Deviation. 



CONCERNING THE SPINE IOI 

knot at the prominent bone before mentioned, 
at the base of the neck. (Cut XVIII.) Re- 
quest the child 
to bend his body 
slowly forward. 
(Cut XIX.) Re- 
peat four or five 
times. If the spine 
line, indicated by 
the ink-dots, falls 
away from the 
plumb-line repeat- 
edly in the same di- 
rection, that diver- 
gence indicates the 
curvature as regards 
lateral deviation; 
but if it rests on al- 
ternate sides, or di- 
rectly on the col- 
umn, it is probable 

. XVIII. — Test with Ink-spots and 
that no Curvature IS Plumb-line for Spinal Deviation. 

present. 

3. Request the child to stand erect, with 
closed eyes, and to raise his arms slowly to the 
height of the shoulders ; then note whether or 
not one arm is below the plane of the other. 




102 



HEALTH IN THE HOME 



This helps to determine the condition of the 

spine. 

These simple tests are easily applied, and 

may be implicitly relied on. When they show 

irregularity of 
strength, or loss of 
intermediate posi- 
tion of spinal mus- 
cles, that is, when 
those on one side 
show preponderance 
of strength over 
those on the other, 
medical advice 
should be sought. 

I have referred 
only to simple or 
single curvature. 
Compound curva- 
ture, or cases that 
are already in the 

hands of the specialist, need no mention here. 

This volume is only for home tests, and for 

study of defects in their incipiency. 

Irregularities of the spine often begin in 

early babyhood, from improper handling, etc. 

This subject is treated more at length in the 




XIX. — Test Described in II 
Showing Trunk Bend. 



CONCERNING THE SPINE 



I0 3 



chapter on Early Life and Training of Chil- 
dren. 

The sitting posture, both at home and at 
school, also requires careful consideration. 
Many children are al- 
lowed to sit at desks 
and tables too high for 
them, while others are 
provided with those 
too low ; the encourage- 
ment to irregular pos- 
ture in either case is in- 
evitable. Let this be 
avoided, even though 
it incurs expense and 
trouble. The object is 
to properly rear a hu- 
m a n being, and we 
should not dare jeop- 
ardize his health and 
future interests by al- 
lowing unhygienic influ- 
ences to destroy them. A very common error, 
and one that scarcely ever occurs to the parent 
as such, is the custom of allowing children to 
sit habitually in chairs too deep for them. The 
chair seat should measure the same length as 




XX. — Position of Spine in 
Simple (Right) Lateral 

Curvature. 

(Arranged by Dr. Mosher.) 



io4 



HEALTH IN THE HOME 



the child from under the bent knee to the 
back. In this way a suitable support for the 
upper spine is given by resting the lower spine 
firmly against the back of the chair, thereby 

establishing the 
point of leverage 
at the lower spine, 
instead of at the 
waist, as is the 
case in careless 
posture. Then, if 
the mother re- 
quests the child to 
crowd far back on 
his chair, the me- 
chanical law of lev- 
erage will tend to 
prevent any droop- 
ing forward of the 
spine. Change this point of leverage, and we 
get the deformity so common among boys — the 
deformity that is wrecking the health and 
manly carriage of many male bicycle riders. 
Let us hope that pride may come to their res- 
cue before the next generation of men are hope- 
lessly deformed. 

Sitting month after month in a schoolroom, 




XXI. 



Careless Sitting Posture, 
Habitual with Some. 



CONCERNING THE SPINE 



I°5 



with the light coming continually from one 
and the same side; one-sided games, like cro- 
quet ; wearing of high heels, which causes an 
unnatural position of the spine at the waist 
line; narrow-toe 
shoes, causing the 
weight of the body 
to be supported too 
much on the heels; 
corset pressure, caus- 
ing the pelvis to tilt 
forward ; heavy skirts, 
dragging at the back 
and causing the spine 
to assume a straight 
line from the waist 
down, and conse- 
quently throwing the 
abdomen forward, all 
have a deplorable ef- 
fect on spinal mus- 
cles, and consequent- 
ly upon the nerves 

and internal organs. In some cases of incorrect 
posture, many of the muscles would, never- 
theless, work correctly were the mechanical 
interferences referred to removed ; but, un- 




XXII. — Accurate Sitting Pc 



Io6 HEALTH IN THE HOME 

fortunately, they are allowed to remain, and 
their baleful influence increases slowly, day by 
day; so slowly that in many cases actual de- 
formity is present before the mother is aware 
of it. 

Had she but known how to detect it in its 
incipiency, and then employed proper means 
for counteracting it, it would never have estab- 
lished itself. It is unfortunate when the 
mother, through neglect or ignorance, passes 
over slight defects as meaningless, or as some- 
thing the child will outgrow, or as the " fate of 
humanity generally." For even if actual de- 
formity does not result, defects of any nature 
make the child less able to resist colds, fatigue, 
and the development of inherited tendencies to 
disease ; while the mere consciousness of physi- 
cal imperfection has often a baleful effect 
upon the mind of the possessor, of itself suf- 
ficient argument for endeavoring earnestly to 
overcome all unfavorable influences for the 
child. 

Perfection of form, grace of carriage, re- 
pose of manner, and ease of posture, have 
far more than mere beauty of feature to do 
with realizing the highest type of female love- 
liness. 



CONCERNING THE SPINE 107 

I will close this chapter with a quotation 
from one of my lectures that has been copied 
in many public prints throughout the country: 

" The natural posture of the American girl 
is by no means graceful. No matter how 
pretty a face may be, its beauty is entirely lost 
unless it is poised over a figure that is natural, 
graceful, and dignified. Careless posture gives 
rise, sooner or later, to careless traits in charac- 
ter, if, indeed, they do not already exist." 



CHAPTER VIII 

SWEDISH EXERCISES FOR THE HOME 

" Le physique gouverne toujours le morale." — Voltaire. 

/^YMNASTIC movements are often too 
^^ heavy to bring about absolute harmony 
of health. People are apt to consider that 
light movements are childish, and of their own 
preference they undertake those of too fatigu- 
ing a nature, with consequent disadvantage. 
The aim in physical training is to acquire health 
and skill, and with this end in view, we must 
employ a system of work that is based on 
strength of the vital organs, and that, in conse- 
quence, will not overtax them. While muscu- 
lar development and reduction of adipose are 
important, the internal organs, especially the 
heart and lungs, must not be overtaxed in their 
attainment. Coordination of will power and 
muscle, flexibility, skill — these, not muscular 
power, should be the first attainments. The 
condition of unused muscles, and the relation 
of strength between these and the over-used 



SWEDISH EXERCISES FOR THE HOME 109 

ones, must also receive attention in the arrange- 
ment of work, both in amount and variety, 
else symmetry cannot be established and main- 
tained. These are accessories to organic health, 
which is our highest purpose. For such work, 
the Swedish system of gymnastics offers the 
best advantages. 

It is simple, safe, and scientific, easily learned, 
and readily applied. 

Dr. Benjamin Lee, in Hare's ' ' Practical Ther- 
apeutics, ' ' says of it, ' ' Movement, or motion, is 
in modern philosophy the initial of every phys- 
ical phenomenon or process. Heat, light, elec- 
tricity, the attractions, are all ' modes of mo- 
tion,' to use the generally adopted phrase. In 
these instances, however, the demonstration 
of motion is often difficult, sometimes impos- 
sible. When we come to the consideration of 
the living animal, however, the phenomena 
and processes which we call vital, this diffi- 
culty vanishes. In the primordial cell of every 
living tissue we are able, with the aid of a mi- 
croscope, to see this motion going on. This 
cell is the unit and exponent of life, both in its 
origin and its perpetuation. We observe the 
incessant movement of its contents within and 
through its walls by constant endosmose and 



IIO HEALTH IN THE HOME 

exosmose. Irregularity or retardation of this 
motion constitutes the condition to which we 
give the name ' disease.' Cessation of this 
motion is ' death.' ' Health,' is that condition 
of the individual in which the movements of 
the cell contents of all the tissues are normally 
carried on. It is the function of ordinary mus- 
cular movement, such as is necessarily used in 
the daily avocations of life, or instinctively used 
in obedience to the imperative demand of the 
muscular sense, to maintain this normal move- 
ment of the cell contents. 

"It is the function of remedial,' or' local- 
ized,' or ' Swedish ' movements and massage to 
restore this normal movement of the cell con- 
tents when it has become retarded or otherwise 
disarranged. This therapeutic method, there- 
fore, addresses itself to the very beginnings of 
life and nutrition, building up the frame anew 
from the foundation ; and hence it is that. its re- 
constructive results are of so permanent a char- 
acter. Founded upon the strictest inductions 
of science, and in harmony with the most re- 
cent revelations of physiological investigations, 
it stands upon a plane of certainty in theory, and 
of precision in practice, not attainable by the 
more empirical systems of the materia medica." 



SWEDISH EXERCISES FOR THE HOME III 

The system was arranged by Dr. Ling of 
Sweden, about ninety years ago. He studied 
the Greek gymnastics, together with those of 
the more modern nations, and tested the hy- 
gienic meaning of each movement. Those that 
tended to produce or encourage bad posture 
or other unfavorable influence upon health he 
discarded, also those of no distinct hygienic 
value, leaving but sixty elementary move- 
ments. He also tested each movement with 
respect to its influence on the heart action and 
lung power, and the strength of these two 
sets of organs formed the basis for the ar- 
rangement of his system. 

The movements may be compared to the 
elementary sounds of our language, which, in 
their many combinations, make the thousands 
of words we use. So with the simple Swedish 
movements. Each movement gives little ad- 
vantage by itself, but combined with those 
which precede and those which follow, brings 
the karmony of health for which we are aim- 
ing. For beginning exercises, simple move- 
ments in simple postures are arranged, pro- 
gressing the work in a scientific and harmonious 
way as skill and physical vigor attained show 
need of more vigorous exercise. More difficult 



112 HEALTH IN THE HOME 



posture for the same movement is used, and 
more difficult movement for the same posture, 
until, in the progression that follows through 
months of work, complex movements in very 
difficult postures are given, bringing all the mus- 
cles and joints into coordination. Ling's fol- 
lowers claim that he was the originator of 
" systematized progressive gymnastics," not of 
the movements themselves. 

This progression comprises the " Swedish 
system," which we employ in class exercise, 
and when no need presents itself other than 
symmetrical growth and development, and the 
promotion and preservation of health. The 
arrangement of the formula is also based on a 
scientific plan, and is never reversed, nor are 
movements omitted, so closely calculated is the 
influence produced by one class of movements 
upon that produced by another class. 

The " system " is usually considered educa- 
tional gymnastics. The Swedish work also 
covers the military; the recreative, or aesthetic; 
and the medical, or Swedish movements. The 
latter are employed when health is lacking and 
we desire to localize effects in the defective 
muscles. This localized work is the climax of 
the prescription, and is approached and fol- 



SWEDISH EXERCISES FOR THE HOME 113 

lowed by general work. It is usually passive, 
and accompanied by manipulations and mas- 
sage. 

Every Swedish movement is the embodi- 
ment of mechanical, psychological, and physio- 
logical laws, and should be clearly explained 
as such when recommended to the individual 
for practice. No one can thrive on mysteries ; 
it is the right of every intelligent mind to 
understand his body, and know to what it is 
being subjected. 

The mechanical laws embodied in the Swe- 
dish system are mainly those of leverage, re- 
sistance, and poise, or equilibrium. The phys- 
iological are those relating to organic, muscular, 
and nervous conditions. The psychological 
relate to the development of courage and skill, 
and to repose and will power, which are em- 
ployed in localizing the energy to certain 
groups of muscles while isolating others; in 
fact, causing a muscle to follow the thought, 
or, as more commonly expressed, " willing a 
muscle." 

Harmony, or health, as the word should be 

interpreted, is the outgrowth of these three 

applied sciences. In this book of preliminary 

body study they are but suggested. I will 

8 



114 HEALTH IN THE HOME 

give a brief outline of the meaning of the 
different sets of movements, classified in their 
order. 

Respiratory movement (often employed 
to introduce an order of practice) : to raise the 
chest, open the lung cells and change the air 
contained in them, and to stimulate the spinal 
nerves. 

FOOT MOVEMENT: to direct the blood cur- 
rent to the lower extremities, and to train for 
good poise and good carriage. 

Head MOVEMENT: to localize energy in 
muscles of neck, and, by improving the circula- 
tion there, to render flexible the tissues, and 
prevent congestive conditions of head, eyes, 
ears, and throat ; also to cultivate graceful 
poise of the head. 

Chest movement : to raise the chest, and, 
consequently, the entire viscera; improve the 
muscles of the upper spine and the muscles of 
respiration, and to increase chest capacity. 

Shoulder-blade movement: to localize 
work to the muscles of shoulders, upper spine, 
and chest ; to improve the hand and arm mus- 
cles, and correct errors in position of shoulder- 
blades. 

This and chest movements are considered by 



SWEDISH EXERCISES FOR THE HOME 115 

many the true beginning movements; those 
that precede them being but preliminary. 

Balance movement: to cultivate good 
poise, skill, and muscular control, and to direct 
the blood current to the lower limbs, thereby 
relieving any blood pressure that may be ex- 
perienced in the muscles recently employed. 

BACK MOVEMENT: to strengthen system of 
spinal muscles, overcome the tendency to 
spinal deviation, if any exists, correct irregu- 
larities of posture, and stimulate the spinal 
nerves. 

Abdominal movement: to strengthen the 
abdominal walls, correct the figure in case of 
sagging abdomen or superfluous adipose, and 
improve digestion. 

Lateral trunk movement: to supple- 
ment the advantages specified in the abdomi- 
nal movement, make flexible the intercostals, 
facilitate the current in inferior vena cava, 
improve portal and renal circulation, increase 
activity of liver and intestines, and stimulate 
spinal nerves. It develops " nature's corsets," 
as Baron Posse so aptly remarks. 

These three sets of movements are the spe- 
cific ones, and are only to be practiced when 
preceded and followed by work for the limbs. 



Il6 HEALTH IN THE HOME 

Jump movement: to accelerate the blood 
current and cultivate skill and coordination. 
This is not to be employed for adults, except 
when their conditions are favorable for such 
active exercise. 

LEG MOVEMENT: to use in place of the 
jump, or to follow it if the blood current has 
been accelerated unduly by the more energetic 
work and needs to be normalized. 

Respiratory movement : to eliminate car- 
bonic acid gas caused by the excess of exercise, 
to increase elasticity of chest walls and lung 
cells, to normalize the breathing, and bring 
repose. This should never be omitted. 

This, in brief, is the translation of Ling's for- 
mula and definitions, by many Swedish leaders. 

In adapting the work to the needs of Ameri- 
can women and children, I adhere to his " sys- 
tem," but necessarily arrange posture and 
movement to suit American physique. Cli- 
matic influences, and the ravages mental pres- 
sure makes on nerve power, and particularly 
the inherent tendency to disease, make it im- 
possible to use the Swedish system uncondi- 
tionally for women. It is safe if begun in 
earlier years, as in schools, and continued 
throughout the growing period; but must be 



SWEDISH EXERCISES FOR THE HOME 117 

used with discretion in adult life, else unfavor- 
able results are as liable to attend it as the less 
scientific plans of gymnastic work. 

Many of the movements in these lessons for 
home practice are necessarily from recumbent 
posture, whether for adult or child. The adult 
needs a posture that normalizes the position of 
internal organs which from unhygienic influ- 
ences have become depressed, a posture that 
makes tense the abdominal walls without caus- 
ing downward pressure of the viscera, and one 
that relieves the spinal muscles from responsi- 
bility of good posture. The recumbent covers 
these requirements. 

For the child, whose need is largely to have 
the chest raised and back muscles and abdom- 
inal walls strengthened, the recumbent posture 
offers the greatest advantage ; because in stand- 
ing, the errors of posture that have become 
second nature in daily life are liable to attend 
the practice of the movements, thus making 
them more harmful than advantageous. 

For example : if a child habitually carries 
his head forward, chin raised, and the chest 
consequently lowered and abdomen protruded, 
it is evident that even the practice of a simple 
foot or arm movement would harden still more 



Il8 HEALTH IN THE HOME 

firmly the muscles in that abnormal position, 
while even these same simple exercises from 
good posture will help correct such faults. 
Parents and teachers should look carefully to 
posture of children in class gymnastics, and un- 
less good attention is given to this essential, 
should discontinue all such exercises. 

There should be as close observance given 
to accuracy in this as would be given in music 
practice; in fact, more, since we are aiming to 
produce harmony, and to dispel the physical 
discord that is filling our homes with semi- 
invalids. 

The movements should be practiced slowly, 
never exciting the nerve centres, but using 
nerve strength evenly. 

Practicing any gymnastic exercise to music 
is unwise, except in marching, dancing, club 
swinging, or other such rhythmic motion. In 
trunk movements, or other localized work, the 
value of the movement is lost in aiming to 
execute it within the limit of time allowed by 
the music. Through influence of the music 
we lose accuracy of movement and of posture, 
and we are also liable to omit the force neces- 
sary to be given in practice of extensor mus- 
cles, as in shoulder-blade movement. 



SWEDISH EXERCISES FOR THE HOME 119 

Every group of muscles is antagonized by an 
opposing group. When these two groups are 
equally exercised, we say that their intermedi- 
ate position is maintained. When one is hab- 
itually exercised in excess of the other, it 
becomes permanently shortened, and the op- 
posing ones are permanently lengthened ; the 
intermediate position is lost, and lack of har- 
mony in figure or health, usually both, is the 
result. (The chapter on Spines clearly illus- 
trates this fact.) It is necessary in such cases 
to ascertain where the disused muscles lie, and 
arrange localized gymnastic exercises to bene- 
fit them. We speak of localizing a movement 
when we direct the energy to certain groups of 
muscles. Isolation accompanies localization, 
and implies the ability to move out of certain 
groups of muscles or a member, as an arm or 
a foot. Coordination includes harmony of mind 
and muscle. These three are largely depend- 
ent upon psychological laws. 

The hygienic and therapeutic value of a 
movement depends upon skill, and the energy 
and resistance employed in executing it. A 
convenient explanation of resistance is, for- 
cing the strength against itself. Or, in other 
words, we hold the movement back with the 



20 HEALTH IN THE HOME 



muscles that oppose the ones employed in ex- 
ecuting it, using sufficient resistance to steady 
the movement, and prevent its being rapid or 
jerky. Or, in further explanation, one set of 
muscles, the flexor, we will say, contracts to 
execute a movement, and the opposing set, the 
extensor, is employed to hinder the movement. 

We speak of applied resistance when the in- 
dividual applies resistive force, as pressing one 
hand against the other; or against the head, to 
resist a head movement; or when the oppos- 
ing strength of another person is employed. 
Resistance is especially necessary in shoul- 
der-blade movements. In some of the trunk 
movements, and those for the legs, the weight 
of the trunk offers the necessary resistance. 

Natural resistance takes the place of light 
apparatus, such as pulley weights, Indian clubs, 
etc., and is preferable, if for no other than the 
following reasons, which must appeal to every 
thinking person, viz : 

1. It trains will power and coordination. 

2. It gives opportunity for the individual to 
discriminate in regard to expenditure of en- 
ergy. Conditions and influences vary from day 
to day, and each one's outlay of energy should 
be adjusted to correspond with them. 



SWEDISH EXERCISES FOR THE HOME 121 

3. It prevents cramping the hands, an argu- 
ment of itself convincing, as every occupation 
of life tends to develop the flexor muscles 
of the hands, and in our gymnastic exercise 
we must direct our energies to the extensor 
muscles. 

Bed-time is the period best calculated to 
bring good results in home gymnastics. The 
work rests the tired mind and muscles, and 
normalizes the circulation. Sleep is easily in- 
duced, and proves more restful than it would 
without the exercise. The period of rest which 
should follow, in order that the blood be not 
impeded in its circulation through tissues thus 
forced, comes at a favorable hour. 

It is also of great advantage to practice in 
mid-day; luncheon is then an acceptable and 
salutary meal, especially if followed by a half 
hour of repose. 

These exercises should never be practiced 
directly after eating. An hour after a light 
meal, or two hours after a heavier one, will be 
a sufficient interval. Repose should follow 
the practice so that good circulation will be 
allowed to continue in the unused tissues that 
are necessarily forced. Following customary 
habits too soon after the practice will, with 



122 HEALTH IN THE HOME 

delicate people, not only occasion fatigue, but 
much of the advantage gained by stimulating 
the disused muscles will thereby be lost. 

From ten to forty minutes should be devoted 
to the work, and other interests should not be 
allowed to encroach upon this necessary care 
of the body. If, however, any emergency 
demands that the period of practice be short- 
ened, let it be done by taking fewer repetitions 
of each movement, not by omitting any, or by 
hurrying through the entire schedule. Better 
omit it all than make it but a caricature. It is 
also unwise to select from the lessons the 
movements best calculated in the amateur's 
mind to improve conditions, and to neglect the 
practice of the others prescribed. This, I 
find, is the tendency in obesity, thin necks, 
or other undesirable conditions where beauty 
rather than health is involved. The work is 
necessarily localized in these defective muscles, 
but general work is imperative with the specific, 
not alone for harmony of health, but to draw 
excess of blood away from the weak tissues, 
after having forced it through them by the 
localized exercise. Our aim is health, and un- 
less rational means are employed in securing 
it, the attempt will not prove successful. 



SWEDISH EXERCISES FOR THE HOME 123 

Soreness may follow the early practice, but 
it need occasion no anxiety. In the resistance 
of unused muscles it is often a result. As the 
muscles become trained to contractility and 
flexibility it will disappear; hence accept it as 
an accompaniment of muscle growth, and con- 
tinue the practice. 

These formulae are arranged for average con- 
ditions of heart action and pelvic health. Dis- 
cretion should be used in regard to both posture 
and movement, although the beginning lessons 
are very simple. Individual resources, condi- 
tions, and age must also enter into the arrange- 
ment of work, and limitations of strength 
must never be reached. 

Loose, comfortable clothing should always 
be worn during practice. A gymnasium suit 
is of itself an inspiration. 

If the work is being directed for others, as 
by the mother for her children, the orders 
should be given in slow intonations, yet using 
force. A military command encourages spas- 
modic movement, and this we desire to avoid. 
American nerves need a sedative, not an accel- 
erator, and hence influences of an exciting 
nature should be avoided. " Breathe freely, 
practice slowly and resistively," should be 



124 HEALTH IN THE HOME 

every one's motto. In the gymnasium, speed 
is often recommended ; but in this first vol- 
ume of home exercise we will give it no ex- 
planation, except the jump movement, and 
instead, I will emphasize the request to prac- 
tice slowly. In this way every one is bene- 
fited, and nervous or delicate people are not 
injured, as they probably would be by rapid 
movements. Each position should be held 
from three to five heart-beats, breathing freely, 
but not heavily, meanwhile, in order to allow 
the blood current to do its work while mus- 
cles are placed on a stretch. 

A few minutes' repose should be allowed 
between the different sets of exercises. 

The numbers at the right of described 
movements indicate the number of repetitions 
for each. 5-8 means that five repetitions are 
for beginning practice, and that they are to be 
increased in number, at discretion, until eight 
are reached. 

The descriptions are given in the fewest pos- 
sible words, and are literal. I have had the 
movements interpreted by several women un- 
versed in the science, and each time a clear com- 
prehension of the text was shown; hence I feel 
satisfied that the lessons are clearly rendered. 



SWEDISH EXERCISES FOR THE HOME 1 25 

An illustration of each posture will accom- 
pany the description, and reference will be 
made to the same by number when it is intro- 
duced into subsequent lessons. 

It is advantageous to practice before a mir- 
ror; it will aid in accuracy. 

Use the muscles on the left side before using 
those on the right ; it aids in cultivating ambi- 
dexterity. 

Every movement will include the thought, 
the action, and the return to the medium posi- 
tion, which we consider normalizing the mus- 
cles that have been employed. 

This work has been arranged for the average 
American woman and girl. The plan is the 
outgrowth of many years of experience through- 
out both North and South, and. with all types 
of physique. My work has always been char- 
acterized by a careful individual study of con- 
ditions, and has at no time been experimental. 
In this book I cannot, of course, give individual 
directions, but enough of theory is placed here 
to enable the careful reader to adapt the pre- 
scriptions to her needs. (For further advice 
see chapter on Diagnosis.) 







XXIII. 



CHAPTER IX 

SWEDISH EXERCISE FOR HOME PRACTICE 

" Nobody is healthy without exercise." — Aleyn. 
Lesson I. — Adults. For One Week's Practice 

OOSTURE must be our first study. 
A Correct posture brings the chest and ab- 
domen in direct line, and the centre of weight 
of the trunk over the bones of the legs. This 
is attained by raising the chest and drawing 
back the hips, not by drawing back the shoul- 
ders and drawing in the abdomen. In this way 
the pubic arch is carried back of the line of 
the clavicular notch, and natural equilibrium is 
attained (see chapter on Spine). We train the 
muscles, in standing, always from this posture, 
with head erect, chin drawn slightly in, weight 
resting alike on each foot, feet at an angle of 
ninety degrees, weight of arms brought to bear 
on shoulder-blades, not on chest. We main- 
tain this posture during intervals of practice, 
but it is essential that rigidity of muscle be 



128 



HEALTH IN THE HOME 



avoided. The energy must be directed to the 
groups of muscles employed, isolating others, 
or rather using others automatically only, in 
maintaining good posture. It is not easy to 
move out of unemployed members, as in our 
American haste we have 
become accustomed to 
keeping all our powers on 
the alert; but this ability 
once attained, will prove 
a powerful agent in the 
economy of health. 

Respiratory Move- 
ment. — Bend posture; 
i.e., arms upward bend, 
finger tips touching shoul- 
ders ; the movement in- 
volves raising the elbows 
shoulder high and at the 
same time inhaling; then 
lowering them to former 
position, exhaling. (10 
repetitions.) Care must 
be taken that elbows are not brought to the 
front in this movement ; weight of arms must be 
suspended from back of the body. Make inhal- 
ations through the nose, exhalations through 




XXIV. 



SWEDISH EXERCISE FOR HOME PRACTICE 



2 9 




XXV 



the mouth, in all respiratory movements. 
Should this deep breathing cause dizziness, the 
following foot move- 
ment will doubtless 
allay it. 

Foot Movement. 
— Hips firm; i. e., 
hands on hips, 
thumbs backward, 
hand and arm in 
line; heels raise; 
i. e., a slow raise on toes, feet to maintain angle 
of ninety degrees ; hold posture until good bal- 
ance is attained; heels sink; i. e., to slowly as- 
sume first position. (10 repetitions.) 

Remember to execute it slowly; a jerky 
movement not only makes good muscular con- 
trol impossible, but destroys repose, which 
means also destruction of grace and endur- 
ance. 

This foot movement is repeated frequently 
to draw the blood to the lower members. 

Head Movement. — Standing or sitting 
erect ; head to left twist, slowly and with slight 
resistance; head forward twist. (3-5 or 8 
repetitions.) The same movement to the 
right. Do not tip the head in executing the 

9 



130 HEALTH IN THE HOME 

movement. Hold opposing neck muscles firm, 
not rigid, in resisting the movement. Tense 
neck muscles destroy beauty by causing deep 
lines. 

Shoulder-blade Movement. — Arm rota- 
tio7i. (8-12 repetitions.) Make tense all ex- 
tensor muscles of the arm and hand ; turn 
arms from position of palms against the body 
outward, making the strongest pull with mus- 
cles of shoulder-blades. Relax muscles slowly, 
and allow arms to resume first position. This 
movement practiced from position of arms 
raised to shoulder height (posture XXXIV.) 
will occasion more energy to be directed to 
shoulder-blade muscles, hence is an advance in 
progression. 



XXVI. 



FOOT Movement. — Repeat the one de- 
scribed above, from neck firm position. To 



SWEDISH EXERCISE FOR HOME PRACTICE 131 

gain this position, raise arms to plane of shoul- 
ders, flex elbows, and bring finger-tips in touch, 
not clasped, at back of neck (posture XXVI.). 

The circulation, by these exercises, will have 
been well stimulated in the extremities, hence 
the system is in readiness for the trunk move- 
ments. 

Back Movement. — Standing or stride-sit- 
ting; i. e., knees at an angle of ninety degrees; 
hips firm; trunk forward bend. (5-10 repeti- 
tions.) The movement is from the hips only, 
and the muscles of the spine must be held 
tense in carrying the trunk forward ; take care 
to hold the face in its former plane, so that the 
muscles of the upper spine are correctly em- 
ployed, and chest posture is improved. ■ 

Abdominal Movement. — Recumbent pos- 
ture; neck firm; leg raise. (3-8 repetitions.) 
Begin this movement by extending the foot 
in line with the leg, and at first only willing the 
muscles to be employed in raising the leg. 
Execute the movement at discretion, keeping 
the knee muscles tense, raising the foot but 
a few inches, and resuming former posture 
slowly, never suddenly. Relax the muscles 
for momentary rest, and repeat the move- 
ment. 



I32 HEALTH IN THE HOME 



XXVII. 



Much harm may result to the abdominal or- 
gans by practicing this movement indiscrimi- 
nately. Forty-five degrees is a sufficient angle, 




XXVIII. 



SWEDISH EXERCISE FOR HOME PRACTICE 



33 



even for flexible muscles ; but in cases of good 
muscular control, ninety degrees may be 
reached. In no wise attempt legs raise simul- 
taneously until weeks of practice on this milder 
movement warrant it a safe procedure. In case 
of pelvic weakness, this 
class of movements 
should not be practiced, 
except on advice from 
the physician. 
Side Movement. — 

Stride-sitting; hips firm; 
trunk to left twist. (5-8 
repetitions.) Same to 
right side. The energy 
is directed to the 
intercostals, and the 
movement is performed 
in the main by them, al- 
though the transverse 
muscles of the abdomen, 
and the spinal muscles 
give secondary aid. 
The trunk moves on the pelvis; hip joints are 
not employed. This movement should not 
be practiced from standing posture until the 
muscles named obey the will. Good chest 




xxix. 



134 HEALTH IN THE HOME 

posture must be maintained. Breathe freely, 
but not in rhythm with the movement. 

Foot Movement. — Repeat the first foot 
movement. 

Respiratory Movement. — Repeat the first 
respiratory movement. 



MEMORANDUM OF LESSON I 

Adults 

Respiratory Movement. — Arms bend ; elbows raise, in- 
haling. (10 repetitions.) 

Foot Movement. — Hips firm ; heels raise. (10 repeti- 
tions.) 

Head Movement. — Sitting; head twist. (3-5 repetitions.) 

Shoulder-blade Movement. — Arm rotation. (12 repe- 
titions.) 

Balance Movement. — Neck firm ; heels raise. (10 repe- 
titions.) 

Back Movement. — Stride-sitting or standing ; hips firm; 
trunk forward bend. (5-8 repetitions.) 

Abdominal Movement. — Recumbent posture ; hips firm 
or neck firm ; leg raise. (3-8 repetitions.) 

Side Movement. — Stride-sitting ; hips firm ; trunk twist. 
(5-8 repetitions.) 

Foot Movement. — Hips firm or neck firm ; heels raise. 
(10 repetitions.) 

Respiratory Movement. — As first. 




FOOT CHART. 



This shows the direction of angle in different foot-placing gymnas- 
tics ; the training in these is a strong power in cultivating repose in 
posture and ease of carriage, if the chest is raised, and thought is used 
to keep the weight balanced equally on both feet. 



CHAPTER X 

SWEDISH EXERCISE FOR HOME PRACTICE 
(Continued) 

" Physic, for the most part, is nothing else but the substi- 
tute for exercise and temperance." — Addison. 

Lesson II. — Adults 

C ACH lesson is for one week or more of prac- 
tice, and should be continued until mus- 
cular ability is attained, and more vigorous ex- 
ercise can be discreetly undertaken. 

When no mention of posture is made, funda- 
mental standing position is meant. 

Respiratory Movement. — Arms sideways 
raise, inhaling ; downward sink, exhaling. (10 
repetitions.) Arms should be in direct line of 
shoulder-blades. 

Foot Movement. — Hips firm ; foot for- 
ward place (3 repetitions for each foot) ; also 
foot backward place. (3 repetitions.) 

The step is twice the length of the foot ; the 
trunk is carried forward with it and rests pro- 
portionately on both feet ; the chest is carried 



I38 HEALTH IN THE HOME 

forward in its own plane. (See foot chart.) 
Avoid twisting or inclining the trunk, or pro- 
truding the abdomen. This foot-placing move- 
ment is invaluable as an aid in graceful car- 
riage and repose in walking. If either foot can 
be raised without changing the weight to the 
other, it is evident that the body is not equally 
poised on both, hence the posture is incorrect. 

Head Movement. — Standing or sitting; 
hips firm ; head sideways bend, slowly and with 
slight resistance ; upward raise. (3-8 repeti- 
tions.) 

Take care that chin is not raised, and that 
opposing muscles are not rigid. 

Shoulder-blade Movement. — Standing 
or sitting; arms sideways raise; and from that 
position, arm circling. (5-12 repetitions.) 

Keep extensor muscles well stretched, and 
make the circle entirely at side and back of 
trunk, employing primarily the muscles that 
control the shoulder-blades. Or, to be more 
clear, make the circle up, back, and down, not 
toward the front. The same movement is 
made more vigorous by practicing from palms 
up (posture LIV., chapter XIII.). 

Balance Movement. — Neck firm ; left 
foot forward place, carrying the trunk forward, 



SWEDISH EXERCISE FOR HOME PRACTICE 139 

and supporting its weight equally on both feet 
(notice directions given in foot movement); 
from this step posture, heels raise ; pause until 
perfect balance is attained ; heels sink (5 repeti- 
tions) ; foot replace, carrying w r eight of the 
trunk with the foot. Same movement, ad- 
vancing the right 
foot. (5 repetitions.) 

Practice also from 
foot backward place. 

Back Move- 
ment. — Stride- 
standing or stride- 
sitting; neck firm; 
trunk forward bend. 
(5-10 repetitions.) 

Give careful atten- 
tion to holding the 
chest high and the 
face in its former 
plane during the 
movement, so that 
muscles of the upper 
spine are well em- 
ployed. 

Abdominal Movement. — Recumbent pos- 
ture; neck firm; leg raise ; hold posture during 




140 



HEALTH IN THE HOME 



a few heart-beats ; leg sink. .(5-8 repetitions.) 
Outlined in lesson I. ; use discretion in repeti- 
tions and height of angle. 

Muscular control 
is proved by steadi- 
ness of slow move- 
ment. Be careful to 
keep the foot in ex- 
tension. 

Side Movement. 
— Sitting; neck firm; 
trunk twist. (5-8 rep- 
etitions.) Described 
in first week's prac- 
tice; the move- 
ment is made more 
vigorous by posture 
XXXII. The head 
should follow the 
plane of the chest, 
not turn in advance 
of it. The effort is 
localized in the intercostals. This is invalu- 
able in improving condition of digestive ap- 
paratus. (See definition of side movement 
in chapter on Swedish Exercise for Home 
Practice.) 




XXXII. 



SWEDISH EXERCISE FOR HOME PRACTICE 141 

Foot Movement. — Neck firm ; heels raise. 
(10 repetitions.) 

Respiratory Movement.— As at begin- 
ning of this lesson. 

Or, from recumbent, half-lying, or hook- 
lying posture (see lesson of Recumbent Pos- 
ture Movements), arms upward bend ; arm 
extension in line with trunk, at same time in- 
haling ; resume bend position of arms while 
exhaling. (10 repetitions.) 

Remain in recumbent position for rest. 



MEMORANDUM OF LESSON II 

Adults 

REsriRATORY Movement. — Arms sideways raise, inhal- 
ing ; downward sink, exhaling. (10 repetitions.) 

Foot Movement. — Hips firm ; foot forward place ; also 
backward place. (3 repetitions each.) 

Head Movement. — Standing or sitting ; hips firm ; head 
to side bend. (5-8 repetitions.) 

Shoulder-blade Movement. — Arms sideways raise ; arm 
cirling. (5-12 repetitions.) 

Or, same, from palms held upward. 

Balance Movement. — Neck firm ; foot forward place ; 
heels raise. (5 repetitions.) 

Back Movement. — Stride-standing or stride-sitting ; neck 
firm; trunk forward bend. (5-8 repetitions.) 

Abdominal Movement. — Lying ; neck firm ; leg raise. 
(3-8 repetitions.) 

Side Movement. — Stride-sitting (facing chair-back) ; neck 
firm ; trunk twist. (8 repetitions.) 

Leg Movement. — Neck firm ; heels raise. (10 repetitions.) 

Respiratory Movement. — As beginning movement. (10 
repetitions.) 

Or, lying ; arm extension in line with trunk. (10 repeti- 
tions.) 



CHAPTER XI 



SWEDISH EXERCISE FOR HOME PRACTICE 
{Continued) 

44 Activity does not mean excitement. Healthful action is 
uniform." — Brinton. 

Lesson III. — Adults 



RESPIRATORY 
Movement. — As 
lesson II. (10 repeti- 
tions.) 

Foot Movement. 
— Neck firm ; foot out- 
ward place. (5 repeti- 
tions each.) 

Carry the foot in 
its own direction, 
about twice its length. 
(See foot chart XXX.) 

Care must be exer- 
cised to carry the 
trunk in the direction 
of the foot placing"; 
maintain good chest 




XXXIII. 



144 



HEALTH IN THE HOME 



posture; avoid protruding the abdomen or 
twisting the trunk, and be careful to support 
the weight equally on both feet. 

Practice also backward-outward placing of 
foot; i.e., directing the movement diagonally 
backward in line of the other foot. Observe 
carefully the cautions mentioned. These move- 
ments are invaluable if accurately practiced. 

Head Movement. — From lesson I. or II. ; 
i. e., head twist or bend. (8 repetitions.) 

Shoulder-blade Movement. — Arms up- 
ward bend (see posture XXIV., lesson I.), 

resisting shoul- 
der-blade mus- 
cles ; turn 
hands around, 
toward the 
front, to the 
side; arms 
sideways 
stretch; make 
the movement 
resistive until 
the limit of 
arm extension 
is complete, and then aim to reach a point be- 
yond the possible stretch. This enforced mus- 




xxxiv. 



SWEDISH EXERCISE FOR HOME PRACTICE 145 

cle extension gives the movement especial 
value. The return to former position is also a 
resistive movement, and is as follows: arms 
bend resistively; hands turn downward; arms 
downward stretch resistively to first posi- 
tion. (5-8 repetitions of the entire move- 
ment.) 

These practiced properly bring circulation 
through extensor muscles of arms and hands, 
and are invaluable for chest and shoulder mus- 
cles. Good breathing, and accuracy in posture 
and execution must be observed. 

Foot Movement. — Recumbent posture; 
neck firm; bend and stretch ankles. (10-20 rep- 
etitions.) This movement must be slow and 
resistive, maintaining the ninety degrees angle 
of feet. The effort is localized in the extremi- 
ties. It is a restful movement, and is intro- 
duced frequently for the purpose of directing 
the blood current to the lower limbs, and thus 
relieving pressure in, the head. 

Back Movement.— Chest-lying; hips firm; 
feet fixed ; i. e., placed under a piece of heavy 
furniture for support, or held firmly by an 
attendant (postures XXXV. and XXXVI.); 
head and shoulders raise. (5-8 repetitions.) 

The movement must begin with raising the 



146 



HEALTH IN THE HOME 



head ; the shoulder muscles are next involved, 
and then the muscles of the lower spine. Use 
care that elbows do not droop. 

The posture is more difficult than any in the 
preceding lessons, consequently be careful not 
to hold the breath. In returning to rest posi- 




xxxv. 



tion, relax first the lower spinal muscles, then 
those controlling the shoulders, and finally 
those of the neck. The movement is a difficult 
one, and should be very discreetly practiced. 
With the majority of women, unused to gym- 
nastic exercise, merely the head and shoulders 
should be raised in the beginning weeks of 
practice, and progression must be discreetly 



SWEDISH EXERCISE FOR HOME PRACTICE I47 

conducted. Posture XXXVI. may not be 
safe in months of practice. 




XXXVI. 

Abdominal Movement. — Recumbent pos- 
ture; hips firm; extend ankles and raise leg 
(see posture XXVII., lesson I.); leg circumduc- 
tion; i.e. wide circle Irom hip. (3-8 repetitions.) 

Make the circumduction outward, and direct 
the thought to the extremities, using great 
force in the extensor muscles. 
•Side Movement. — Standing or sitting; 
neck firm ; trunk sideways bend. (5-8 repeti- 
tions.) 

This movement should be made directly to 
the side; tipping to the back might cause 
strain on abdominal walls, and would certainly 



148 



HEALTH IN THE HOME 



prove harmful to good posture, as would also 
tipping to the front. Mobility in joints of 
lower limbs should be avoided. The move- 
ment is made largely with the intercostals, those 
on the flexed side shortening as much as pos- 
sible, and those on the 
opposite side stretching 
correspondingly. The 
bellows of the accordeon 
make a clear illustration 
of this. 

Great advantage 
comes to lung tissue 
through improving the 
flexibility of chest walls. 
Leg Movement.— 
Neck firm ; stride-stand- 
ing ; heels raise. (10 repe- 
titions.) 

Or, recumbent pos- 
ture ; neck firm ; foot 
circumduction. (12-15 
repetitions.) First flex 
ankles, and then direct 
circumduction outward, 
making heavy stretch in the foot extension. 
The movement should be slow and resistive. 




XXXVII. 



SWEDISH EXERCISE FOR HOME PRACTICE 149 

Respiratory Movement. — Arms sideways 
raise, inhaling ; downward sink, exhaling. (10 
repetitions.) 

Or, arm extension, from recumbent posture; 
the movements described in lesson II. 



MEMORANDUM OF LESSON III 

Adults 

Respiratory Movement. — Arms sideways raise, inhal- 
ing. (10 repetitions.) 

Foot Movement. — Neck firm ; foot outward place ; also 
backward-outward place. (3 repetitions each.) 

Head Movement. — Head bend, or head twist. (8 repeti- 
tions.) 

Shoulder-blade Movement. — Arms upward bend and 
sideways stretch ; bend and downward stretch. (5 repetitions.) 

Foot Movement. — Lying ; neck firm ; bend and stretch 
ankles. (10 repetitions.) 

Back Movement. — Chest-lying ; feet fixed ; head and 
shoulders raise. (5-8 repetitions.) 

Abdominal Movement. — Lying ; neck firm ; leg circum- 
duction. (3-8 repetitions.) 

Side Movement. — Standing or sitting ; neck firm ; trunk 
to side, bend. (5-8 repetitions.) 

Leg Movement. — Neck firm ; heels raise. (10 repetitions.) 

Or, lying ; neck firm ; feet circumduction. (10 repetitions.) 

Respiratory Movement. — Arms sideways raise, inhal- 
ing. (10 repetitions.) 

Or, lying ; arm extension hi line with trunk. (10 repetitions.) 



CHAPTER XII 

PRESCRIPTIONS OF EXERCISE FOR HOME 
PRACTICE 

" O blessed health ! thou art above all golden treasure." — 
Sterne. 

Prescription I. — Adults 

THE practice of the foregoing lessons of ele- 
mentary movements and simple postures 
will have prepared the way for the adapting 
of these to conditions, and also for more vigor- 
ous work. 

The following lessons will take somewhat 
the form of prescriptions of exercise, and for 
convenience sake I will call them such. 

In case of especially weak tissues, massage 
should be used in connection with the move- 
ments. The memoranda will refer to man- 
ipulations described in the chapter on Mas- 
sage. These give more speedy relief than the 
movements do, but do not afford the desired 
advantage for tissue building and consequent 
permanent benefit. 



152 HEALTH IN THE HOME 

In case of weak pelvic organs, the move- 
ments should be practiced from recumbent 
postures; but it is always best to have able 
advice before practicing any movements that 
would affect these organs, providing weak con- 
ditions are present. 

Respiratory Movement. — Arms sideways 
raise, inhaling ; downward sink, exhaling. (10 
repetitions.) 

Foot Movement. — Neck firm ; foot for- 
ward place ; heels raise ; hold balance until 
full control of muscles is attained; heels sink ; 
foot replace. (5 repetitions each.) 

On alternate days practice same from foot 
backward place. There will be a tendency to 
incline the trunk back- 
ward in this, hence use 
care to maintain funda- 
mental position of chest 
and trunk. 

Head Movement. — 
Standing or sitting; hips 
firm ; head twist ; from 
xxxviii. this position* head bend 

to same side (posture XXXVIII.). (8 repeti- 
tions each side.) 

Do not relax muscles used for twist posture 




EXERCISE FOR HOME PRACTICE 



*53 



while taking bend movements; guard against 
rigidity of opposing muscles. Massage for 
weak or overtaxed organs of the head and 
throat, catarrhal affections, 
and colds, should follow 
head movements. 

Chest Movement. — 
Standing or stride-sitting; 
hips firm ; head and upper 
spine backward bend. (5-8 
repetitions.) Keep the chin 
well drawn in, to avoid lax 
condition of front of neck, 
holding muscles firm, but 
not rigid. 

Take care not to bend 
backward sharply at the 
waist. Always begin the 
arch by carrying the head 
backward, bringing lever- 
age gradually on upper ver- 
tebrae, approaching lower 
at discretion. At no time 
allow hips (consequently abdomen) to protrude. 
This is properly named " chest raising," and 
if accurately executed, not only the chest, 
but the abdomen is raised, relieving the pel- 




xxxix. 



54 



HEALTH IN THE HOME 



vis from downward pressure of abdominal vis- 
cera, and excellent results are sure to follow 
from normalizing the position 
of internal organs. On the 
other hand, much harm results 
from its being incorrectly prac- 
ticed; if the chest is not raised 
according to directions, no ad- 
vantage can come, and much 
harm to internal organs may fol- 
low. If the angle is directly from 
the waist backward, too great 
leverage is brought to bear on 
vertebrae at waist, and too heavy 
stretch is placed on the abdom- 
inal walls. Harm to spine, mus- 
cles, and organs results. 

I wish, in behalf of the chil- 
dren in class practice, to call 
attention of mothers and teach- 
ers to this fact. I have seen 
the work executed many times 
as is represented in posture XL. 
Much more advantage results from prac- 
ticing this movement from neck firm pos- 
ture, as recommended in prescription III., 
but it should be approached at discretion. 




XL. 



EXERCISE FOR HOME PRACTICE 



r 55 



In case of headache at base of brain, sub- 
stitute for this movement the following: chest- 
lying; upward raise; the back movement 
described in lesson III. (5-8 repetitions.) 
Rotation or percussion of chest follows chest- 
raising when it is required. 

Shoulder-blade Movement. — Arms side- 
ways, upward, and downzvard stretch ; L e., arms 




h . jyyi 






i m 


m f 


1 


■ 









XLI, 



XLII. 



156 



HEALTH IN THE HOME 



bend and sideways stretch. (3-8 repetitions.) 
Described in lesson III. Resume bend posi- 
tion of arms; direct hands upward, and make 
a resistive upward stretch, raising elbows in 
side plane, not toward the front, and forcing 

the stretch. After 
limit is reached, re- 
sume bend position, 
and execute the down- 
ward stretch as de- 
scribed in lesson III. 
Keep the palms di- 
rected toward each 
other, hands shoulder 
width apart, and take 
care that the head 
does not push forward 
in the upward stretch ; 
this is a very valuable 
movement. In the 
chest elevation, and 
complete stretch of 
spinal muscles, the 
entire viscera is 

XLIII.-Balance Movement. T2i { S ed, an( } the Sys- 
tem is strengthened for the more vigorous 
apparatus work, as suspending by arms from 




EXERCISE FOR HOME PRACTICE 



157 



the horizontal bar, etc., often used for chil- 
dren. 

Balance Movement. — Neck firm ; knee up- 
ward bend (thigh and 
leg at right angles, 
foot extended, pos- 
ture XLIII.) ; for- 
ward stretch ; ap- 
proach right angle at 
discretion (see pos- 
ture LVIIL, pre- 
scription III.); for- 
ward-down ward 
place, walking slowly 
forward, carrying 
weight of trunk 
evenly. (10 to 20 
steps.) Practice this 
with a book or other 
easily movable ob- 
ject on the head, to 
insure steady move- 
ment. 

Pause between changes in posture for good 
poise. 

BACK MOVEMENT. — Chest-lying; feet fixed; 
hips firm ; head and upper spine upward raise 




XLIV 



■58 



HEALTH IN THE HOME 



(posture XXXV., lesson III.); head twist alter- 
nately. (3-8 repetitions.) 

Remember to keep the movement slow and 
steady. For alternate days, the same trunk 
posture; arms upward bend; arms sideways 
stretch. (3 repetitions.) Assume rest posture 




XLV. 



for a few moments, and then raise the trunk 
and repeat the movement. (3 repetitions.) 
Increase repetitions at discretion to 5, possibly 
8. Care should be taken that the head does 
not droop, that the muscles of shoulders and 
upper spine are held firm, and that chest is well 
arched. This movement should be practiced 
slowly. 



EXERCISE FOR HOME PRACTICE 



59 



In case muscles of upper spine are most in 
need of improvement, the head rotation affords 
the better advantage; if shoulder-blades, more 
advantage is gained through the arm stretch. 
Massage to be employed according to needs. 

Abdominal Movement. — Lying; neck 
firm ; leg circumduction. 
(5-8 repetitions.) (See 
lesson III.) 

Manipulation for 
stomach or liver. 

Lateral Trunk 
Movement. — Stride- 
sitting (feet locked ' 
around c h a i r - 1 e g s) ; 
hips firm or neck firm 
at discretion ; trunk 
twist ; from this pos- 
ture trunk bend to the 
same side. (5-8 repeti- 
tions to the left side, 
and the same to the 
right.) 

Hold twist posture 
during repetitions of 
bend movement, taking care not to allow the 
chest to droop. Too great care regarding ac- 




XLVI. 



i6o 



HEALTH IN THE HOME 



curacy cannot be shown. The twist must 
not involve hip joints, and the bend must be 
directly under the arm-pjt, not to the front nor 
to the back. Maintain good breathing, but do 
not have the breathing in unison with trunk 
movement. 

Manipulate colon in case of constipation 
caused by lack of power 
in the digestive appara- 
tus, and also increase 
number of repetitions of 
the movement. (See 
chapter on Diagnosis.) 

Leg Movement. — 
Hips firm ; heels raise; 
knees bend ; hold bal- 
ance until complete 
muscular control is at- 
tained ; knees stretch; 
heels sink. (3-10 repeti- 
tions.) In this toe-knee- 
bend-stand position, 
keep the heels in touch, 
knees at same angle as 
feet ; i. e., ninety degrees, 
and maintain fundamental position of the 
trunk. 




XLVII. 



EXERCISE FOR HOME PRACTICE l6l 

This movement should be omitted in cases 
of pelvic weakness. 

Respiratory Movement. — Arms upward 
bend ; arm extension upward, inhaling ; arms 
bend, exhaling. (10 repetitions.) 

Take care to maintain fundamental position 
of head and chest in this movement. 

The arm extension brings the arms in the po- 
sition of cuts XLI. and XLII., hands shoulder 
width apart, and palms toward each other. 
Correctly practiced, it is a valuable movement, 
but the advantage is lost if good posture is not 
maintained. 



n 



MEMORANDUM OF PRESCRIPTION I 

Adults 

Respiratory Movement. — Arms sideivays raise, inhal- 
ing. (10 repetitions.) 

Foot Movement. — Neck firm ; foot forward place ; heels 
raise. (3 repetitions each foot.) Also from foot backward 
place. 

Head Movement. — Head twist ; and to the same side 
bend. (3-8 repetitions.) 

Chest Movement. — Hips firm ; head and upper spine 
backward bend. (5-8 repetitions.) 

Shoulder-blade Movement. — Arms upward bend and 
sideways stretch ; bend and upward stretch ; bend and down- 
ward stretch. (3-5 repetitions.) 

Foot Movement. — Neck firm ; knee upward bend ; for- 
ward stretch ; forward-downward place (walking). (10-20 
steps.) 

Back Movement. — Chest-lying ; feet fixed ; head and 
shoulders raise ; head rotation. (3-8 repetitions.) 

Or, from same posture, arm extension sideways (3 repeti- 
tions) ; rest, and repeat movement. 

Abdominal Movement. — Lying ; neck firm ; leg circum- 
duction. (5-8 repetitions.) 

Lateral Trunk Movement. — Stride-sitting ; feet fixed ; 
hips firm or neck firm ; trunk twist ; from that position bend. 
(3-8 repetitions.) 

Leg Movement. — Hips firm ; heels raise ; knees bend ; 
hold ; knees stretch ; heels sink. (3-8 repetitions.) 

Respiratory Movement. — Arms bend ; arm extension 
upward zvith deep breathing. (10 repetitions.) 

Massage should accompany the movements as directed in 
the prescription. 



CHAPTER XIII 

PRESCRIPTIONS OF EXERCISE FOR HOME 
PRACTICE {Continued) 

" The wise for cure on exercise depend." 

Prescription II. — Adults. More Vigorous than the 
Foregoing 

DESPIRATORY Movement.— A rms side- 

A ^ ways raise, inhaling; downward sink, ex- 
haling. (10 repetitions.) 

Foot Movement. — Neck firm ; foot outward 
place (posture XXXIII., lesson III.); heels 
raise; hold poise until good 
muscular control is at- 
tained ; heels sink; foot 
replace. (5 repetitions.) 

On alternate days, same 
movement from foot back- 
ward-outward place. 

Head Movement. — 

~ . . , . XLVIII. 

Standing or sitting; hips 

firm ; head twist ; from this position, head back- 

ivard bend. (3-8 repetitions.) Direct this 




164 



HEALTH IN THE HOME 



movement back of the head, not of the body. 
Take care that head is not inclined to side. 
Massage as before prescribed. 
Chest Movement. — As previous prescrip- 
tion ; hips firm ; head 
and upp e r spine 
backward bend. 
(8 repetitions.) 

M a ssage for 
chest. 

Shoulder-blade 
M ovement. — 
Arms upward bend ; 
left arm upward, 
right arm sideways, 
stretch simultane- 
ously. (5-8 repeti- 
tions.) Alternate 
at each repetition ; 
i. e., left arm side- 
ways, right arm up- 
ward stretch. 

Observe advice 
given in previous 
lessons regarding accuracy of movement and of 
posture. 

The arm stretchings forward and backward 




XLIX. 



EXERCISE FOR HOME PRACTICE 



■65 



are valuable movements, but are not included 

in these lessons on account of the tendency to 

incorrect posture of 

head, chest, and 

abdomen during the 

practice. 

Massage for arms 
or for finger-joints 
follows the shoul- 
der-blade move- 
ments. 

Balance Move- 
ment. — Hips firm; 
leg b a c kw ar d 
stretch ; hold pos- 
ture until good bal- 
ance is attained ; 
avoid wrong pos- 
ture of foot ; then 
foot replace to fun- 
damental position. l. 
(3-8 repetitions.) In 

the backward stretch take care that the knee 
and ankle are fully extended, and that good 
chest and trunk posture is maintained. After 
good poise has been attained from hips firm 
position of hands, practice the same move- 




i66 



HEALTH IN THE HOME 



ment, holding arms in plane of shoulders (pos- 
ture L.). The next step in progression is neck 
firm, and then the same movement from arms 
stretched upward. Make the movement more 

v i g or o u s by heel 
raise from the bal- 
ance position. 
This is the con- 
ventionalized " fly- 
ing Mercury." 

Back Move- 
ment. — Stride- 
standing, or stride- 
sitting; arms 
upward bend (pos- 
ture XXIV., lesson 
I.) ; trunk forward 
bend ; arms stretch 
in line with trunk. 
(5-12 repetitions.) 

The value of this 
movement and the 
cautions to be ob- 
served are obvious. 
Increase the bend posture in accordance with 
flexibility of leg and thigh muscles. 
Massage for back follows. 




EXERCISES FOR HOME PRACTICE 



167 



Abdominal Movement. — Recumbent pos- 
ture; hips firm (neck firm at discretion); leg 
raise (posture XXVII., lesson I.); knee bend 
(posture LIL); knee stretch (posture XXVIII. , 
lesson I.); leg downward sink. (3-8 repetitions 
each.) See that the changes of the leg posi- 
tion are slow, and that a momentary pause is 
made between them. The foot must maintain 




LIL 



the ninety degrees angle required in standing. 
The movement begins with foot extension, 
consequently the energy is directed there. 
Manipulations for stomach and liver follow. 

Lateral Trunk Movement. — Stride-sit- 
ting; neck firm; feet fixed; trunk twist; and 
from that position trunk bend. (5-8 repetitions 
from each side twist.) Complete the bend 
movements from the one side before assuming 



i68 



HEALTH IN THE HOME 



the twist position for the other. This is 
described in the preceding prescription. It 
may now be practiced standing, taking care 
that no twisting of hips is allowed. 

Manipulations for colon, as directed in pre- 
scription I., follow. 

Leg MOVEMENT. — Neck firm ; stride-stand- 
ing; heels raise ; knees bend; hold posture a 
few moments ; knees 
stretch ; heels sink. (3-10 
repetitions.) Movement 
described in previous 
prescription. Do not 
attempt this in case of 
pelvic weakness or hem- 
orrhoidal tendency. 

Respiratory Move- 
ment. — Arms forward- 
upward raise, inhaling 
(posture XLIL, prescrip- 
tion I.) ; sideways ; hands 
turn at shoulder height 
(posture LI V.); dozvn- 
ward sink, exhaling. ( 1 o 
repetitions.) Take care 
that head does not push forward. 

Continue this prescription several weeks, pos- 




LIII. 



EXERCISE FOR HOME PRACTICE 



169 



sibly months, before beginning the following 
more vigorous one. I would recommend that 
these first two prescriptions be continued three 
months each — longer, if necessary for good 




LIV. 



muscular control — and that the following one 
be continued indefinitely. 



MEMORANDUM OF PRESCRIPTION II 
Adults 

Respiratory Movement. — Arms sideways raise, inhaling. 
(io repetitions.) 

Foot Movement. — Neck firm ; foot outward place; heels 
raise; hold ; heels sink; foot replace. (5 repetitions.) 

Head Movement, — Standing or sitting ; hips firm ; head 
twist and backward bend. (3-8 repetitions.) 

Chest Movement. — Standing ; hips firm ; head and tipper 
spine backward bend. (8 repetitions.) 

Shoulder-blade Movement. — Left arm upzvard, right 
arm sideways stretch, alternating. (5-8 repetitions.) 

Balance Movement. — Hips firm ; arms raised sideways ; 
neck firm ; and arms stretched upward, in progression ; leg 
backward stretch. (3-8 repetitions.) Later, same, heel raise. 

Back* Movement. — Stride-standing or stride-sitting ; arms 
upward bend ; trunk forward bend ; arms stretch in line with 
trunk. (5-12 repetitions.) 

Abdominal Movement. — Lying ; neck firm or hips firm ; 
leg raise; knee bend; stretch; leg downward sink. (3-8 repeti- 
tions.) 

Lateral Trunk Movement. — Stride-sitting ; neck firm ; 
feet fixed ; trunk twist ; and from that position, bend. (5-8 
repetitions.) 

Leg Movement. — Neck firm ; stride-standing ; heels raise; 
knees bend; hold ; knees stretch; heels sink. (3-10 repetitions.) 

Respiratory Movement. — Arms forward-upward raise, 
inhaling; sideways-downward sink \ exhaling. (10 repetitions.) 



CHAPTER XIV 

PRESCRIPTIONS OF EXERCISE FOR HOME 
PRACTICE {Continued) 

" For life is not to live, but to be well." — Sterne. 

Prescription III. — Adults. More Vigorous than the 
Preceding 

DESPIRATORY Movement.— A rms side- 

A ^ ways raise, inhaling, as in prescription II. 
(10 repetitions.) 

Foot Movement. — From prescriptions I. 
and II., on alternate days; i. e., foot forward 
and backward place, and heels raise ; and out- 
ward and backward-outward, and heels raise-. 
(5 repetitions.) Use care in regard to posture 
and carriage. 

Head Movement. — From prescriptions I. 
and II., on alternate days ; i. e., head twist, and 
to the side bend ; and twist, and backward bend. 
(8 repetitions.) 

Or, head circumduction. (5-8 repetitions 
each side.) Allow the head to move slowly 
and steadily around on the spine, using energy 



172 



HEALTH IN THE HOME 




in only the muscles that control the move- 
ment, resisting it 
slightly. 

Chest Move- 
ment. — S t ri d e- 
standing; neck 
firm ; head and up- 
per spine backward 
bend. (5-8 repeti- 
tions.) Observe 
cautions for good 
^^^J35^*^^Tfl chest posture. 

Or, stride-kneel- 

LV. 



ing against shoul- 
der pressure, to in- 
sure good position 
of spine at waist; 
from this posture 
practice the chest 
raise. (3-8 repeti- 
tions.) 

Shoulder- 
blade Movement. 
— Arms upward 
bend ; right arm 




LVI. 



EXERCISE FOR HOME PRACTICE 



173 



upward, and left arm backward stretch, and 
right forward fall-out. (3-8 repetitions each.) 
The fall-out means a long step with forward 
knee bent, backward leg to be held in tense 
position. Use care that the arm-stretch and 
fall-out are made simultaneously; that hand is 




LVII. 



in line with arm, and that extended leg and 
back are in line. 

Balance Movement. — Neck firm, or arms 
raised sideways ; extend foot, and raise leg side- 



174 



HEALTH IN THE HOME 



ways. (5-8 repetitions.) The movement must 
be executed slowly, else balance cannot be 




LVIII. 



attained. Begin by raising the foot but 
slightly, and patiently continue, approaching 



EXERCISE-FOR HOME PRACTICE 



75 



the angle of posture LVII. as flexibility per- 
mits. 

Or, leg forward raise (posture LVIIL). (5-8 
repetitions.) Take care to maintain good chest 
posture. 

Back Movement. — Stride-standing; arms 
stretched upward; 
trunk forward bend; 
arm parting. (8-12 
repetitions.) * 

Assume posture 
LIX. as directed, and 
lower the arms resis- 
tively to shoulder 
height (the same as 
posture LIV.), and 
raise them resistively 
to former position. 

Or, in later prac- 
tice, stride-standing; 
arms stretch upward ; 
trunk forward-down- 
ward bend. (3-8 repe- 
titions.) 

Do not attempt 
this until muscles are properly trained and 
conditions are favorable. 




LIX. 



176 HEALTH IN THE HOME 

Abdominal Movement. — Recumbent pos- 
ture ; hips firm ; extend ankles, and raise legs 
simultaneously. (3-8 repetitions.) 

The early practice should be merely an at- 
tempt at raising the legs simultaneously, di- 
recting the energy to the feet. Continue this 
patiently for days, and gradually the muscles 




818* 



LX. 



will obey the mind in the more complete exe- 
cution of the movement. It must be a slow, 
steady pull with the extensor muscles, and 
the relaxing must also be gradual, never a 
dropping. Breathe freely. 

Later, the same movement may be practiced 
from neck firm position. (3-8 repetitions.) 
Properly approached and executed, it is a most 
valuable exercise for strengthening the ab- 



EXERCISE FOR HOME PRACTICE 



177 



dominal walls, consequently, the organs; indis- 
criminately practiced, it is one of the most 
harmful. 

A more vigorous movement, one that fol- 
lows this in progression,. is legs circumduction. 
(3-8 repetitions.) The legs are raised, and 
simultaneously carried in the same direction, 
the movement being from the hips. These 
vigorous movements are more advantageously 
practiced if an attendant holds the elbows 




LXI. 



down, as the energy is the better localized 
when leverage is thus aided. 
Lateral Trunk Movement. — Chest- 



12 



178 HEALTH IN THE HOME 

lying; feet fixed; hips firm; trunk raise, and 
bend. (2-8 repetitions for each side.) It is best 
that normal chest-lying position is assumed 
between eacn succession of two repetitions, 
for a few moments' rest. 

Observe cautions previously mentioned in 
regard to raising the trunk. 

After a few weeks' practice, the same move- 
ment may possibly be taken from neck firm 
position. (2-8 repetitions.) This, however, 
should not be undertaken, except under most 
favorable conditions. 

Jump Movement. — From toe-knee-bend 
position, heels raise, knees bend (posture 
XLVII., prescription I.), jump, straightening 
the legs in the jump, and landing in same 
toe-knee-bend position; hold balance until 
good poise is attained ; then knees stretch, heels 
sink, as usual. (3-5 repetitions.) 

Practice also a jump forward, outward, and 
sideways ; also jump down from slight eleva- 
tion, as foot-stool, etc., using always the same 
cautions regarding the preparatory movement 
and the landing. 

These jump movements are invaluable in 
training to good poise. They also increase 
circulation, consequently greater demands are 



EXERCISE FOR HOME PRACTICE 179 

made on heart action and respiratory organs. 
These organs, however, should not be taxed 
sufficiently to cause discomfort. 

Slow Leg Movement. — Neck firm; heels 
raise. (10 repetitions.) 

Respiratory Movement. — As prescrip- 
tion II., adding alternate trunk twist; i. e., on 
the forward-upward raise of arms, twist to side ; 
on the sideways-downward sink, twist to front. 
(10 repetitions.) 



MEMORANDUM OF PRESCRIPTION III 
Adults 

Respiratory Movement. — A rms sideways raise, inhaling. 
(io repetitions.) 

Foot Movement. — Foot place forward; also backward, and 
heels raise. (5 repetitions.) On alternate days, foot outivard; 
also backward-outward place, and heels raise. (5 repetitions.) 

Head Movement. — Head twist, and to the side bend. (8 
repetitions.) On alternate days, twist and backward bend. 
(8 repetitions.) 

Chest Movement. — Stride-standing or stride-kneeling 
against shoulder pressure ; neck firm ; head and upper spine 
backward bend. (5-8 repetitions.) 

Shoulder-blade Movement. — Arms upward bend ; right 
arm upward, left arm backward stretch, and right forward 
fall-out ; alternate with left side. (3-8 repetitions.) 

Balance Movement. — Neck firm, or arms raised sideways ; 
leg sideways raise. (5-8 repetitions.) 

Or, leg forward raise. (5-8 repetitions.) 

Back Movement. — Stride-standing ; arms upward stretch ; 
trunk forward bend ; arm parting. (8-12 repetitions.) 

Or, from stride-stretch posture, trunk forward-downward 
bend. (3-8 repetitions.) 

Abdominal Movement. — Lying ; hips firm or neck firm ; 
legs raise. (3-8 repetitions.) Later, legs circumduction. 
(3-8 repetitions.) 

Lateral Trunk Movement. — Chest lying ; feet fixed ; 
trunk raise and bend. (2-8 repetitions.) 



MEMORANDUM OF PRESCRIPTION III l8l 

Jump Movement. — From toc-knee-bend position, jump, 
landing in same position. (3-5 repetitions.) 

Slow Leg Movement. — Neck firm ; heels raise. (10 repe- 
titions.) 

Respiratory Movement. — Arms forward-upward raise, 
and trunk to side twist, inhaling-; arms sideways-downward 
sink, and trunk to front tzvist, inhaling. (10 repetitions.) 

Continue the massage, if necessary. 

It must be remembered that this prescription represents very 
vigorous work, and should not be attempted until preparatory 
exercise has been long continued. 



CHAPTER XV 

SWEDISH MOVEMENTS FROM RECUMBENT 
POSTURE, FOR ADULTS 

" Our foster-nurse of nature is repose." — Shakspeare. 

'"THIS prescription of exercise is arranged for 
* days of especial fatigue, or on recuperation 
from illness, or when any causes are present 
that render it necessary to discontinue exer- 
cise of a more vigorous character. The pos- 
tures assumed for practice or for rest are as 
follows : Lying (if a pillow is necessary, it 
should extend under shoulders as well as the 
head, to give advantage in respiration and in 
chest posture). Half-lying (posture LXIL); 
the body should be at an angle of about forty- 
five degrees with the legs, and the back should 
be firmly supported, as with a bed-rest, folding 
table, inverted chair, etc. Hook-lying (posture 
LXIV.); the legs and thighs are at an angle 
of about forty-five degrees. Sil-lying(see pos- 
ture XCIV., chapter XXIII., on Regulation 
of Flesh) ; the knees are bent over the side of 



EXERCISE FOR HOME PRACTICE 183 

a couch. Chest-lying (explained in previous 
chapters); knee-chest (posture LXVIL). In 
this posture it is often best to bend over a 
small hair pillow, for the purpose of giving 
good support to abdominal viscera. 




LXII.— Half-lying. 

Half-lying is preferable to lying, in case of 
tendency to excess of blood to brain. Half- 
lying or hook-lying is preferable to lying, in 
early practice, in case of especially weak 
abdominal walls. 

In cases of pelvic weakness, the physician 
should decide posture for movements. (See 
chapter on Diagnosis.) 

The movements should be practiced upon 
the floor, or a hard couch, in preference to a 



154 HEALTH IN THE HOME 

soft couch, which yields too readily to the 
form. 

Practice the movements slowly. 
" Respiratory Movement. — Lying, half- 
lying, or hookatying; neck firm; deep breath- 
ing. (10 repetitions.) 

Or, from either posture, arms upward bend ; 
elbows raise, inhaling ; sink, exhaling. (10 repe- 
titions.) (See postures XXIV. and XXV., 
lesson I.) 




LXIII. 



Foot Movement. — Lying or half-lying; 
hips firm or neck firm ; bend and stretch ankles 
resistively. (10-20 repetitions.) (See fifth 
movement described in lesson III.) More ad- 



EXERCISE FOR HOME PRACTICE 185 

vantage is gained from practice of this move- 
ment if applied resistance is given (posture 
LXIIL). The attendant places her hands on 
the patient's insteps, and resists the patient's 
ankle bend, and changes position of hands, 
pressing against the balls of the feet, to resist 
the ankle stretch. The change of hand posi- 
tion should be made without any decided 
pause in the resistive force, if possible. The 
resistance is light or heavy, in accordance with 
patient's strength. 

Shoulder-blade Movement. — Lying, 
half-lying, or hook-lying; arms at side, or 
raised in line with shoulders ; arm rotation. 
(10-20 repetitions.) Fourth movement de- 
scribed in lesson I. 

Hand extension, both hands simultaneously, 
should follow this. (8-10 repetitions.) The 
energy is directed to the finger-tips, and the 
movement includes the contraction of all the 
muscles on the back of the fingers and hand. 
Isolate all other muscles. Do not make this 
a wrist movement. 

This and the foot movement are invaluable 
in directing the blood current to the extremi- 
ties, and thus inducing repose. Alternating 
these (20 repetitious each), followed by the 



l86 HEALTH IN THE HOME 

respiratory movement before described, will 
frequently induce sleep for those mentally over- 
burdened, by directing the blood current to 
the extremities, and thus relieving the over- 
charged brain. 

Chest Movement. — Lying, half-lying, or 
hook-lying ; arms upward bend (posture 
XXIV., lesson I.); arm extension in line 
with trunk, resistively. (5—12 repetitions.) 

Or, from either posture, arm prilling by an 
attendant (posture LXIX. , chapter XVI.). (3-8 
repetitions). The attendant must make the 
movement a steady, slow one, the patient 
resisting slightly so as to employ well the 
muscles used in chest raising. Increase this 
resistance at discretion. Breathe freely, but 
do not make it a respiratory movement ; i. e., 
do not force the muscles of respiration, nor 
make the breathing rhythmic with the move- 
ment. The advisability of this movement 
must be decided by the patient's condition. 
If it is not wise to extend her arms over her 
head, omit the movement. 

Foot Movement. — Repeat the one de- 
scribed above, or substitute for it foot circum- 
duction, described in lesson III. (8-20 repeti- 
tions.) 



EXERCISE FOR HOME PRACTICE 187 

Ox, foot parting. (8-20 repetitions.) Bring 
the toes in touch, closing the usual angle of 
the feet, and resistively resume the angle. 
Much advantage is gained from applied resist- 
ance, the attendant pressing her hands on outer 
side of patient's feet, and resisting the move- 
ment in accordance with patient's strength. 
This movement improves the muscles that 
rotate the thigh ; the energy, however, must 
be directed to the extremities. 

Back Movement. — Chest-lying; hips firm; 
feet fixed ; head and shoulders raise (posture 
XXXV., lesson III.). (3-8 repetitions.) 

Or, from same position, arms stretch side- 
ways (posture XLV., prescription I.); observe 
carefully the descriptions and the cautions. 

Abdominal Movement. — Lying ; neck 
firm ; hips firm in case of weak abdominal 
walls ; leg raise (posture XXVII., lesson I.). 
(3-8 repetitions.) 

Or, from same posture, leg circumduction, 
described in seventh movement, lesson III. 
(3-8 repetitions.) 

Or, in case of prolapsed condition of pelvic 
organs, or extreme fatigue from standing or 
walking, assume hook-lying posture; neck 
firm ; raise hips slowly, until the trunk is in 



HEALTH IN THE HOME 



line with knees and shoulders; hold the pos- 
ture during one or two deep breathings, as the 
lowering and raising of the diaphragm from 




LXIV. 



this position is valuable involuntary massage 
for internal organs, and helps greatly in restor- 
ing their normal position, and strengthening 




LXV. 



their muscles of support. Lower the trunk 
slowly to former position. (3-8 repetitions.) 
After a few weeks' practice, the hook-lying 



EXERCISE FOR HOME PRACTICE 



189 



position may be made by placing the feet on a 
couch, and executing the movement as pos- 
ture LXV. 




LXVI. 



In the cases of pelvic weakness that demand 
chest-lying position instead of these described, 




LXVII. 



posture LXVI. is recommended. From chest- 
lying position, the patient will bend knees, 



19° HEALTH IN THE HOME 

and extend them resistively. (5-12 repetitions.) 
Applied resistance on the extensor movement, 
as shown in the picture, is of great advantage. 
In place of this movement, posture LXVII. 




LXVIII. 

is often recommended. The influence of this 
is obvious. 

Lateral Trunk Movement. — Lying; neck 
firm ; direct the energy to intercostals, and trans- 
verse muscles of abdoinen, as if to turn on the 
side ; hold the muscles energized during a few 
heart-beats, and gradually relax them. No effort 
should be made with the limbs. (3-8 repeti- 
tions.) 

Or, from hook-lying posture, hips raise, and 
alternately twist the trunk. (2-5 repetitions.) 



EXERCISE FOR HOME PRACTICE TC)! 

Resume former position for a few moments' 
rest, and repeat the movement. 

In case patient's conditions demand chest- 
lying posture, employ very mildly the lateral 
trunk movement described in chapter XVI., 
posture LXXIII. 

These three specific movements should be 
omitted on days when nature demands rest 
instead of exercise. When practiced, a few 
minutes' rest should be taken between the 
sets of movements from posture LXIV., 
LXVII., LXVIII. 

Or, chest-lying; with one knee drawn up to 
relax the stretch on abdominal walls. 

Foot Movement. — Repeat either of those 
described above. 

Respiratory Movement. — Repeat either 
of those described above. 

Massage and manipulations for weak tissues 
should follow movements that- energize those 
muscles. (See chapter on Massage.) 



MEMORANDUM OF RECUMBENT 
POSTURE MOVEMENTS 

Adults 

Respiratory Movement. — Lying, half-lying, or hook-ly- 
ing ; neck firm ; deep breathing, (io repetitions.) 

Or, arms upward bend ; elbows raise ; inhaling, (io repeti- 
tions.) 

Foot Movement. — Lying or half-lying ; hips firm or 
neck firm ; bend and stretch ankles, (io-20 repetitions.) 

Shoulder-blade Movement. — Lying, half-lying, or 
hook-lying ; arms at side, or in line with shoulders ; arm rota- 
tion. (10-20 repetitions.) 

Hand extension. (8-20 repetitions.) 

Chest Movement. — Lying, half-lying, or hook-lying ; 
arms upward bend (posture XXIV., Lesson I.) ; art?i extension 
in line with trunk, resistively. (5—12 repetitions.) 

Or, arm pulling. (3-8 repetitions.) 

Foot Movement. — Lying or half-lying ; bend and stretch 
ankles. (10-20 repetitions.) 

Or, foot circumduction. (8-10 repetitions.) 

Ox, foot parting. (8-20 repetitions.) 

Back Movement. — Chest-lying ; hips firm ; feet fixed ; 
head and shoulders raise. (3-8 repetitions.) 

Abdominal Movement. — Lying ; neck firm or hips firm ; 
leg raise. (8 repetitions.) 

Or, leg circumduction. (8 repetitions.) 

Or, hook-lying ; hips raise. (3-8 repetitions.) 



RECUMBENT POSTURE MOVEMENTS I93 

Or, chest-lying ; knees bend ; extend resistively. (5-12 repe- 
titions.) 

Or, knee-chest posture ; rest. 

Lateral Trunk Movement. — Lying ; neck firm ; ener- 
gize the muscles used in the trunk twist. (3-8 repetitions.) 

Or, hook-lying ; hips raise ; trunk ttuist. (2-5 repetitions.) 

Foot Movement. — Repeat either of those described 
above. 

Respiratory Movement. — Repeat either of those de- 
scribed above. 

Massage to follow movements if necessary. 
13 



CHAPTER XVI 

PRESCRIPTIONS OF EXERCISE FOR CHIL- 
DREN'S HOME PRACTICE 

1 ' Children are travellers newly arrived in a strange country ; 
we should, therefore, make conscience not to mislead them." — 
Locke. 

Prescription I. — Recumbent Posture Movements 

MOVEMENTS used in the foregoing les- 
* * sons will be employed, and should be well 
studied before directing these for children, as 
the descriptions are more in detail. Accuracy 
must be observed. 

Symmetry of growth, firmness and flexibil- 
ity of muscle, and health of organs is the aim 
with children. 

Take care that movements are not jerkily or 
rapidly practiced. The influence of such on 
nerve strength is unfavorable, especially with 
children of nervous temperament. 

This prescription of movements, mainly from 
recumbent postures, precedes the one from 
standing postures, as it insures good position 






EXERCISE FOR CHILDREN S HOME PRACTICE 195 

of spine, and enables the child to localize the 
energy to the groups of muscles employed, 
which -is less easily accomplished if his mind is 
also on posture. Following this is one from 
standing postures, of corresponding character 
as regards amount of energy involved. 

The two prescriptions may be alternated 
with good results, preventing the child from 
tiring of either, although I recommend that a 
few weeks' practice be first given the recum- 
bent. 

These may be continued indefinitely, and the 
two that follow, in chapters XVIII. and XIX., 
may be begun at discretion. Massage may be 
used as directed in lessons for adults. This is 
of great value with growing children. It 
helps especially the circulation and nerve cur- 
rent, and aids in establishing good digestive 
power. 

Respiratory Movement. 




LXIX. 



lying, if preferable ; arms upward bend ; arm 
extension in line with trunk, inhaling. De- 



I96 HEALTH IN THE HOME 

scribed as chest movement in Recumbent Pos- 
tures. (10 repetitions.) 

Or, arm pulling in line with trunk (posture 
LXIX.). 

Foot Movement. — Lying; neck firm; bend 
and stretch ankles. (10 repetitions.) The move- 
ment must be slow and resistive. With young 
or delicate children it is best to have applied re- 
sistance. (See description, and posture LXIII. 
recumbent posture lesson.) This is excellent 
practice for children who are " pigeon-toed;" 
care must be taken to maintain foot angle of 
ninety degrees. It is recumbent walking, really, 
and forces the circulation in the extremities 
without taxing spinal muscles, as in poising the 
body. It rests the body by drawing blood to 
lower muscles. 

CHEST RAISING.— Chest-lying; feet fixed; 
i. e., placed under a piece of heavy furniture, or 
held firmly by attendant; hips firm; head and 
shoulders raise; head rotation, including both 
to the left and the right side. (2 repetitions.) 
Relax the spinal muscles, and rest in former 
position a few moments; then raise the head 
and shoulders, and execute two repetitions 
again. Described in back movement, lesson 
III., adults. Take care that the face is raised 



EXERCISE FOR CHILDREN S HOME PRACTICE 197 

in plane of the wall, and that the movement is 
slow, not jerky. This movement is a valuable 
one if properly practiced. Holding the trunk 
suspended by the long muscles of the spine 




LXX. 



while the muscles of the upper spine are exer- 
cised, cannot fail to correct droop posture of 
head and lax condition of shoulders. 

FOOT MOVEMENT. — As already described 
in this lesson. This is repeated here to draw 
the blood to the lower extremities, after prac- 
tice of the chest movement. It may be 
omitted with robust children, if time is lim- 
ited. 

BACK MOVEMENT. — Chest-lying; feet fixed; 



HEALTH IN THE HOME 



arms upward bend ; head and shoulders raise ; 
arm extension sideways, resistively. (3-5 repe- 
titions.) Slowly relax the muscles; those that 
control the lower spine first, then the shoul- 
ders, and lastly those that control the head, 
and rest a few moments ; then raise trunk, and 
repeat the movement again. (3-5 repetitions.) 




LXXI. 

Be sure that arm extension is complete, and 
that the face is raised so that the muscles of 
the upper spine are well used. Hold arm ex- 
tension a few heart-beats before bending the 
arms again. Breathe freely. Increase the 
work by adding' another group of repetitions, 
as, 3 repetitions, rest; 3 repetitions, rest; 3 
repetitions, rest. 



EXERCISE FOR CHILDREN S HOME PRACTICE 199 

Abdominal Movement. — Lying ; neck 
firm; leg raise. (8 repetitions each.) Observe 
directions given in lesson I. for adults. 




LXXII. 

Or, leg circumduction. Described in lesson 
III/ for adults. (5-8 repetitions). 

Or, lying ; neck firm ; leg raise ; knee bend to 
angle of ninety degrees, foot extended ; knee 
stretch ; leg sink. (Posture LIL, chapter XIII.) 
(3-8 repetitions.) Observe accuracy in this ; 
a pause should occur between the different 
postures of the movement. This movement 
should not be omitted, especially with girls. 
It must, however, be practiced discreetly; the 
energy increased gradually, not forced. Great 
advantage to health of internal organs and to 
symmetry of the figure, in preventing lax con- 



200 HEALTH IN THE HOME 

edition of abdominal walls, will follow exercise 
of these muscles. 

Lateral Trunk Movement . — Chest- 
lying; feet fixed ; hips firm ; head and shoulders 
raise; trunk bend ; i. e., carry to side; resume 
simple chest-lying position of trunk, and relax 
muscles for rest position. (3-8 repetitions 
each side.) Take care that child does not hold 
the breath, and that the movement is not rapid. 




LXXIII. 



Foot Movement. — As already described 
in this lesson. 

Respiratory Movement. — As already de- 
scribed in this lesson. 



MEMORANDUM OF RECUMBENT POS- 
TURE MOVEMENTS, PRESCRIPTION I 

Children 

Respiratory Movement. — Lying ; arms upward bend ; 
arm extension or arm pulling in line with trunk. (10 repeti- 
tions.) 

Foot Movement. — Lying ; neck firm ; bend and stretch 
ankles. (10 repetitions.) 

Chest Raising. — Chest-lying ; feet fixed ; head and shoul- 
ders raise ; head rotation. (2 repetitions, rest ; 2 repetitions. 
rest.) 

Foot Movement. — Repeat one mentioned above. 

Back Movement. — Chest-lying ; feet fixed ; arms upward 
bend ; head and shoulders raise ; arm extension sideways. (3 
repetitions, rest ; 3 repetitions, rest ; increase at discretion 

to 5-) 

Abdominal Movement. — Lying ; neck firm ; leg raise. (S 
repetitions.) 

Or, leg circumduction. (S repetitions.) 

Or, leg raise j knee bend ; stretch ; downward sink. (8 
repetitions.) 

Lateral Trunk Movement. — Chest-lying ; feet fixed ; 
hips firm ; head and shoulders raise ; trunk bend to side. (3— S 
repetitions.) 

Foot Movement. — Repeat the one mentioned above. 

Respiratory Movement. — Repeat the one mentioned 
above. 



CHAPTER XVII 

PRESCRIPTIONS FOR CHILDREN {Continued) 

" Childhood shows the man as morning shows the day."— 
Milton. 

Prescription I. — Exercise from Standing Posture for 
Children. To alternate with, or use in Place 
of, the Preceding 

THE chest, shoulder-blade, and balance 
movements are especially important for 
children. (See definitions of movements, chap- 
ter VIII.) 

Respiratory Movement.— Stride - stand- 
ing; arms sideways raise, inhaling; downward 
sink, exhaling. (10 repetitions.) 

Head Movement.— Head sideways bend. 
(8 repetitions.) Described in lesson II. for 
adults. 

CHEST MOVEMENT. — Stride-standing; neck 
firm ; head and upper spine backward bend. 
(5-8 repetitions.) As described in prescrip- 
tion III. for adults. Do not attempt this unless 
good posture is maintained ;. the arch should 



EXERCISE FOR CHILDREN S HUME PRACTICE 203 

be made with the upper spine ; tipping back- 
ward from the waist must be carefully avoided. 
Breathe freely, but not in rhythm with the 
movement. 
Shoulder-blade Movement. — Arm 




LXXIV. 




LXXV. 



stretching as described in prescription I. for 
adults; i. e., arms bend and sideways stretch; 



204 HEALTH IN THE HOME 

bend and upward stretch; bend and downward 
stretch. (3-5 repetitions.) Be careful to keep 
good chest posture, to make arm stretching 
slow and resistive, and aim to reach a point 
beyond the possible stretch. The great value 
of the movement lies in the enforced exten- 
sion. Direct the thought to the finger-tips. 
The forward and backward stretchings are 
omitted on account of liability to wrong posi- 
tion of shoulder-blades and chest in executing 
the movement. 

Balance Movement. — Neck firm ; heels 
raise; slowly walk forward on toes. (10-20 
steps.) 

Place a book or other easily movable object 
on the head, to insure steady carriage. Hold 
each step until balance is perfectly controlled. 
Maintain correct posture of toes; i. e. y angle of 
ninety degrees, in every foot placing. 

It is also valuable balance practice to walk 
on a raised object, as a pole, representing a rail- 
road track. 

Practice walking on toes with eyes closed, 
and observe whether or not straight direction 
is possible. 

Practice also slow walk backward on toes, 
pausing between steps to attain good poise. 






EXERCISE FOR CHILDREN S HOME PRACTICE 205 



Practice all these from different arm pos- 
tures; i.e., hips firm; neck firm; arms raised 
sideways; and, later, arms extended upward; 
observing accurate position of head, arms, and 
chest in all. 

Balance movements are invaluable in train- 
ing the will power, 
and in training to 
muscular sense and 
coordination. 

Back Movement. 
— Stride-standing ; 
arms upward bend ; 
trunk forward bend, 
from hips only; spi- 
nal column must be 
held in normal posi- 
tion ; face raised ; 
from this posture, 
arm stretch in line 
with trunk. (5-12 
repetitions.) 

Use care that the 
hands are shoulder 
width apart, that lxxvi. 

the head does not push forward, and that the 
arms are well raised. 




206 



HEALTH IN THE HOME 



In place of this, from horizontal bar, which 
can easily be adjusted in a doorway, suspend 
by the hands, and gradually raise the weight 
by flexing the elbows, keeping the face raised. 
(3-8 repetitions, resting between.) 

Lateral Trunk Movement. — Neck firm ; 
side bend. (8 repetitions each.) Described in 
lesson III., posture XXXVII., adults. 

On alternate days, stride-sitting; side twist. 

(8 repetitions.) De- 
scribed in lesson 
II., posture 
XXXII., adults. Ob- 
serve the cautions 
mentioned there. 
Increase the bend as 
practice continues. 

Or, stride-kneel- 
ing; neck firm ; al- 
ternate trunk twist. 
(5-8 repetitions.) 
The movement must 
involve energy ; i. e., 
after the normal limit of the twist is reached, 
force the energy. It is valuable for health of 
digestive apparatus, as well as for muscular 
control, 




LXXVII. 



EXERCISE FOR CHILDREN S HOME PRACTICE 207 

Jump Movement. — Heels raise ; knees bend ; 
from this posture, jump, straightening the legs 
in the jump, and landing in toe-knee-bend pos- 
ture ; i. e., heels raised ; knees bent ; hold the 
position until perfect balance is attained ; then 
return to first posture; i.e., knees stretch ; heels 
sink. (3-8 repetitions.) Described in pre- 
scription III., adults. 

Progression in the jump is very interesting 
to children. After good poise is attained 
through practice, they may jump forward, 
outward, or sideways, as indicated by the foot 
chart, lesson II., adults. The next step in 
progression is to land, facing at angle of ninety 
degrees, and later, one hundred and eighty 
degrees, from start posture. Later, we com- 
bine the two; i. e., the direction of jump, and 
the landing at different angle from that of the 
start. 

Slow Leg Movement. — Neck firm ; heels 
raise; heels sink, (io repetitions.) 

This may be omitted unless the blood cur- 
rent has been forced too much by the jump 
exercise, and needs this to regulate it. 

Respiratory Movement. — Arms sideways 
raise ; hands turn at shoulder height; upward 
raise, inhaling ; sideways sink; hands turn at 



208 



HEALTH IN THE HOME 




shoulder height; 
downward sink, 
exhaling. (10 
repetitions.) 

Keep the 
arms in plane of 
shoulder-blades. 

A valuable 
movement to 
use between the 

back and ab- 

dominal move- lxxviii. 
ments, and between abdom- 
inal and side, and one fre- 
quently employed in curva- 
ture cases, is as follows : 

Standing; arms sideways 
raise and heels raise simul- 
taneously (posture LXXVIII.); hands turn 
and arms upward raise, and knees bend simul- 
taneously (posture LXXIX.); arms sideways 
sink and knees stretch : hands turn and arms 



LXXIX. 



EXERCISE FOR CHILDREN S HOME PRACTICE 209 

downward sink, and heels sink. (3-8 repe- 
titions.) 

It brings excellent coordination of the entire 
muscular system, and may be used in addition 
to the other movements, as suggested, or in 
place of balance or jump movements. 

After the .practice has been continued long 
enough for good poise to be easily attained, it 
may be employed as a respiratory movement. 

This movement may be used in the advanced 
work for adults. 



MEMORANDUM OF PRESCRIPTION I— 
STANDING POSTURE 

Children 

Respiratory Movement. — Arms sideways raise, inhal- 
ing. (10 repetitions.) 

Head Movement. — Head sideways bend. (8 repetitions.) 

Chest Movement. — Stride-standing; neck firm ; head and 
tipper spine backward bend. (5-8 repetitions.) 

Shoulder-blade Movement. — Arms upward bend j side- 
ways stretch ; bend ; upward stretch ; bend j downward stretch, 
(3-5 repetitions.) 

Balance Movement. — Neck firm (balance book on head) ; 
slowly walk forward on toes. 

Back Movement. — Stride-standing ; arms upward bend ; 
trunk forward bend ; arm extension in line ivith trunk. (5-12 
repetitions.) 

Or, suspend from horizontal bar ; flex elbows. 

Lateral Trunk Movement. — Stride-sitting or stride- 
kneeling ; neck firm ; side bend. (8 repetitions.) On alternate 
days, side twist. (8 repetitions.) 

Jump Movement. — Heels raise ; knees bend ; jump ; knees 
stretch ; heels sink. (3-8 repetitions.) 

Slow Leg Movement. — Neck firm ; heels raise.- (10 repe- 
titions.) 

Respiratory Movement. — Arms sidezvays-upward raise, 
inhaling ; sideways-downward sink, exhaling. (10 repetitions.) 

(See definition of postures LXXVIII. and LXXIX.) 



CHAPTER .XVIII 

PRESCRIPTIONS FOR CHILDREN {Continued) 

" Health is every child's birthright." — Anon. 
Prescription II. — Recumbent Posture Movements 

DESPIRATORY MOVEMENT.— As cor- 

* responding movement from either of the 
previous prescriptions. 

Chest Raising. — Chest-lying; feet fixed; 
arms upward bend ; head and shoulders raise ; 
arm extension sideways. (5 repetitions, rest ; 
5 repetitions, rest.) Described in back move- 
ment, prescription I., recumbent movements 
for children. 

Foot Movement. — Lying; neck firm ; foot 
parting, resistively ; i. e., bring feet in close 
touch, and separate extremities again, resis- 
tively, to broad angle. (10 repetitions.) De- 
scribed in recumbent posture lesson for adults. 

Back Movement. — Chest-lying; feet fixed; 
neck firm ; head and shoulders raise. (3-8 repe- 
titions.) Rest between repetitions. If this is 



HEALTH IN THE HOME 



too vigorous a posture, continue the practice 
from hips firm in place of neck firm position. 
Or, chest-lying; feet fixed; arms upward 




LXXX. 

bend ; head and shoulder raise ; arm pulling 
in line with trunk (posture LXXX.). (2 repeti- 
tions, rest; 2 repetitions, rest; increase at dis- 
cretion to 5 repetitions, rest ; 5 repetitions, 
rest.) 

Later, this may be practiced as arm extension 
without aid of additional attendant. 

Abdominal Movement. — Lying; neck 
firm ; legs raise simultaneously. (3-8 repeti- 
tions.) 

Begin by extending the feet, and only at- 
tempting to raise the legs. Subsequent prac- 
tice will bring skill in making the movement 



EXERCISE FOR CHILDREN S HOME PRACTICE 213 

complete. It must not be an impulse, but a 
slow raise, and equally slow return to rest post- 
ure. It is possible that full three months of 
practice will be necessary before an accurate 
legs raise to ninety degrees is attained. Use as 
much care with children as with adults in pro- 
gressing the work. 




LXXXI. 

Lateral Trunk Movement. — Chest-ly- 
ing; feet fixed; neck firm; head and shoulders 
raise ; trunk bend. (2-7 repetitions.) 

The movement is the same as the corre- 
sponding one in lesson I., recumbent posture, 
for children. The neck firm posture makes it 
a very difficult one, and great care should be 
used that elbows are held in line of shoulder- 
blades, and that the face is raised in the plane 
of the wall. 



214 



HEALTH IN THE HOME 



If good posture cannot be maintained from 
this arm position, continue the movement 

from hips firm posi- 
tion for a few weeks 
Hj&l % longer. 

X$M Foot Movement. 

.^^■.^■M — ^ s described at be- 

ginning. (10 repeti- 
tions.) 
Respiratory 
I Movement. — As de- 
scribed at beginning. 
(10 repetitions.) 
A good substitute for the back and abdomi- 
nal movements is shown in postures LXXXII. 
and LXXXIII. From the former posture the 




LXXXII. 




LXXXIII. 






EXERCISE FOR CHILDREN S HOME PRACTICE 215 

child springs to the latter, holding the trunk 
in suspension, hands and toes only touching the 
floor. The posture is held a few moments, and 
the child either springs to former position, or 
flexes elbows until the simple chest-lying post- 
ure is reached. (3-8 repetitions.) 

Use care that the trunk does not sag at the 
waist and that knee muscles are tense. This 
movement employs well the spinal, chest, and 
abdominal muscles. 

After a few weeks' practice, the movement 
may be progressed by alternately flexing and 
extending the elbows (2-5 repetitions from pos- 
ture LXXXIII.), and after assuming posture 
LXXXII. for a few moments' rest, repeating 
the movement. 

Further progression includes leg raise, from 
posture LXXXIII., directing the energy to 
the extremities of the raised leg. (Repeat 3-5 
times with each.) 

Later, combine the two; i. c, spring to pos- 
ture LXXXIII. ; flex elbows j and from that 
posture, raise leg, foot extended. (3-5 repeti- 
tions.) 



MEMORANDUM OF PRESCRIPTION II— 
RECUMBENT POSTURE MOVEMENTS' 

Children 

Respiratory Movement. — To be selected from previous 
prescriptions. 

Chest Raising. — Chest-lying ; feet fixed ; arms upwards 
bend ; head and shoulders raise ; arm extension sideways. (5 
repetitions, rest ; 5 repetitions, rest.) 

Foot Movement. — Lying ; foot parting. (10 repetitions.) 

Back Movement. — Chest-lying ; feet fixed ; neck firm ; 
head and iipper spine raise. (3-8 repetitions. ) Or, arm pulling 
in line with trunk. (2 repetitions, rest ; 2 repetitions, rest ; 
2 repetitions, rest ; increase to 5 repetitions.) 

Abdominal Movement. — Lying ; neck firm ; head and 
shoulders raise ; t?-unk bend. (2-7 repetitions each.) 

Lateral Trunk Movement. — Chest-lying; feet fixed; 
neck firm ; head and shoulders raise ; trunk bend. (2-7 repe- 
titions each.) 

Foot Movement. — As mentioned above. _ 

Respiratory Movement. — As mentioned above. 



CHAPTER XIX 

PRESCRIPTIONS FOR CHILDREN {Continued) 

" Men are but children of a larger growth." — Dryden. 

Prescriptiox II. — Exercise from Standing Posture. 
To alternate with, or use in Place of, Prescrip- 
tion II., Recumbent Posture for Children. 

("** UARD carefully against careless chest post- 
^-* ure in every movement. 
Respiratory Movement. — Arms sideways 

raise, inhaling. (10 repetitions.) Described 
in prescription I. 

Foot Movement. — Neck firm; foot place 
forward (3 repetitions) ; also backward (3 
repetitions). Described in lesson II. for adults. 

Or, place outward , and backzvard-outzvard. 
(3 repetitions each.) Described in lesson III. 
for adults. 

In the backward-outward placing, guard 
against throwing the shoulders back. Use 
care that the trunk is not twisted nor in- 
clined. 



2l8 



HEALTH IN THE HOME 



After a few weeks' practice, add heels raise 
to the foot-placings, taking care that the trunk 

is poised equally 
on both feet, and 
neither inclined 
nor twisted. 

Head Move- 
m ent. — Head 




LXXXIV. — Chest Movement. 

twist. (5 repetitions.) De- 
scribed in lesson I., adults. 

Chest Movement. — 
Stride-kneeling against 
shoulder-pressure ; neck 
firm ; head and upper spine 
backward bend. (5-8 repe- 
t it ions.) (Posture 
LXXXIV.) 

Or, standing arm's length from the wall, 
hands against the wall ; arms bend slowly, bring- 




LXXXV. 



EXERCISE FOR CHILDREN S HOME PRACTICE 219 



ing chin and chest in near touch to the wall, 
bending only from ankles. (5-12 repetitions.) 

Shoulder-blade Movement. — Arms 
stretch sideways; and from that position, arm 
circling. (10-15 repetitions.) Described in les- 
son II., adults. 

Use care that the head does not push for- 
ward during practice of movement. 

Vary this with alternate arm stretch upward 
and sideways ; i. e., arms upward bend ; left arm 
upward, right arm 
sideways stretch; 
arms bend and 
stretch in alternate 
order; i. e., left arm 
sideways, light arm 
upward. (10 repe- 
titions.) Described 
in prescription II., 
adults, posture 
XLIX. 

Or, arms upward 
bend ; right arm 
upward, left arm 
backward stretch, 
and right forward fall-out. Described in pre- 
scription III., adults. Take care that good 




LXXXVI. 



220 



HEALTH IN THE HOME 



position of head and chest is maintained, and 
that trunk does not twist. (8-15 repetitions.) 

Balance Movement. — Arms sideways 
raise ; leg sideways raise. (3-5 repetitions.) 
Described in prescription III., posture LVII. 

Or, neck firm ; knee upward bend; hold post- 
ure; backward stretch ; hold posture; upward 
bend; hold posture ; downward place. (5 repe- 
titions.) Described in prescription II., adults. 
Take care that trunk does not incline forward. 
This combines posture XLIIL, chapter XII., 
and posture L., chapter XIII. 




LXXXVII. 



In subsequent practice, incline the trunk for- 
ward in line with the extended leg, bringing 
trunk and leg to horizontal position, bending 



EXERCISE FOR CHILDREN S HOME PRACTICE 221 



the supporting knee to angle of ninety de- 
grees. Take care that extended foot is well 
forced (posture LXXXVII.). Hold a few 
moments, and grad- 
ually resume former 
position. (3-5 repe- 
titions for each leg.) 

The progression 
in this movement is 
in arm posture. 
Hips firm ; arms 
raised in plane of 
shoulders; neck 
firm ; arms stretched 
in line with trunk. 

Back Move- 
M ent. — St ri d e- 
standing ; neck firm ; 
trunk forward bend- 
(5-12 repetitions.) 
Aim to reach angle 
of ninety degrees 
(trunk and legs), maintaining good position of 
shoulder-blades and chest. 

Or, arms upward stretch ; trunk forzvard- 
downward bend. (2-5 repetitions.) Described 
in prescription III., adults. 




LXXXVIII. 



222 



HEALTH IN THE HOME 



Abdominal Movement. — Lying; neck 
firm ; legs raise simultaneously ; knees bend ; 
stretch; legs downward sink. (3-5 repetitions.) 

Do not attempt 
this until good prac- 
tice on the more 
simple movement 
has continued many 
weeks. The move- 
ment is more satis- 
factorily executed if 
the elbows are held 
down firmly by at- 
tendant. 

Lateral Trunk 
Movement. — 
Stride - kneeling or 
stride-sitting; neck 
firm ; trunk twist; 
and from that 
posture bend. (5-8 
in prescription II., 




LXXXIX. 



Described 



repetitions.) 
adults. 

Be careful that the head does not push for- 
ward, that elbows are held in line, and that 
the bend movement is directly under the 
arm-pit. 



EXERCISE FOR CHILDREN S HOME PRACTICE 223 



Jump Movement. — With one, two, or three 
start-steps, jump forward. (5-8 repetitions.) 

Or, outward or sideways. Also jump down 
from a stair, using care 
to land correctly, and 
to attain perfect repose 
of posture before normal 
position is assumed. 
Further progression in 
the jump movement may 
be attained by combin- 
ing the start-steps and 
the landing at an angle 
of ninety or one hundred 
and eighty degrees from 
former plane of the 
body; also by calculat- 
ing distance for different 
number of start-steps. 
Alternate the start from 
one foot to the other. 

In place of this, a short run is often recom- 
mended, running on toes, and holding head 
and chest erect. 

Slow Leg Movement. — Neck firm; heels 
raise. (10 repetitions.) 

Respiratory Movement.— A rms forward- 




xc. 



224 HEALTH IN THE HOME 

upward raise, inhaling ; sideways, hands turn at 
shoulder height, downward sink, exhaling. (10 
repetitions.) Guard against tendency to push 
the head forward on the upward raise of the 
arms; upward position of the arms must be in 
line, with the head, trunk, and legs ; hands 
shoulder width apart, and palms directly toward 
each other. Described in prescription II., 
adults. 

A valuable substitute for the back and ab- 
dominal movement is the movement described 
at the close of prescription II., recumbent 
posture movements for children. It employs 
all the muscles on the front, back, and sides of 
the trunk. 



MEMORANDUM OF PRESCRIPTION II— 
STANDING POSTURE 

Children 

Respiratory Movement. — Arms sideways raise, inhal- 
ing. (10 repetitions.) 

Foot Movement. — Neck firm ; fool place forward (5 
repetitions) ; also backward (5 repetitions). Alternate with 
outward and backward-outward placings. (5 repetitions 
each.) 

Later, add heels raise. 

Chest Movement. — Stride-kneeling- against shoulder- 
pressure ; neck firm ; head and tipper spine backward bend. 
(8-12 repetitions.) 

Shoulder-blade Movement. — Arm circling. (12 repe- 
titions.) 

Or, alternate arm stretchings upward and sideways. (10 
repetitions.) 

Or, alternate arm stretchings and fall-outs. 

Balance Movement. — Arms raised sideways ; leg sideways 
raise. (3-5 repetitions.) 

Or, neck firm ; knee, upward bend ; hold ; backward stretch ; 
hold ; tipward bend ; hold ; downward place. (5 repetitions 
each.) 

Approach horizontal poise of trunk and extended leg. 

Back Movement. — Stride-standing ; neck firm ; forward 
bend. (5-12 repetitions.) 

Or, arms stretched upward ; trutik forward-downward 
bend. (2-5 repetitions.) 

15 



226 HEALTH IN THE HOME 

Abdominal Movement. — Lying; neck firm ; legs raise; 
knees bend ; stretch; downward sink. (3-5 repetitions.) 

Lateral Trunk Movement. — Stride-kneeling or sitting ; 
neck firm ; trunk twist ; from that posture, bend to same side. 
(5-8 repetitions.) 

Jump Movement. — With one, two, or three start-steps, 
jump, landing in toe-knee-bend position. (5-8 repetitions.) 

Or, run. 

Slow Leg Movement. — Neck firm ; keels raise. (10 repe- 
titions.) 

Respiratory Movement. — Arms forward-upward raise, 
inhaling ; sideways-downward sink, exhaling. (10 repetitions.) 



CHAPTER XX 

PASSIVE TREATMENT FOR DELICATE CHIL- 
DREN, AND SHORT PRESCRIPTION OF VIG- 
OROUS EXERCISE 

" Nature knows no pause in progress and development, and 
attaches her curse on all inaction." — Goethe. 

\X7E should be especially careful not to over- 
tax the strength of thin-blooded, ner- 
vous children, hence massage and simple passive 
movements are best for them. Mal-nutrition 
is generally the cause of their delicate health, 
and the aim in the manipulations is to improve 
the functions of the circulatory, respiratory, 
and digestive organs, without taxing strength, 
and, by increasing the capillary circulation, 
to build up the lacking tissues. 

Physicians sometimes order olive oil and 
sometimes cod liver oil (adding, in some cases, 
a few drops of oleate of quinine), to be used 
with massage for emaciated children. The oil 
prevents chafing of the skin from the massage, 
and renders the treatment more agreeable to 



228 HEALTH IN THE HOME 

a nervous child ; it also nourishes the system 
somewhat, by absorption through the pores of 
the skin. 

The massage should be very thorough when 
oil is used; it must be continued longer than 
without it, as the oil must be well worked into 
the pores of the skin, and well dried by thor- 
ough manipulations so that the pores are not 
obstructed by it. The skin feels soft and dry 
after the treatment thus given is completed. 

The child should then have some nourishing 
drink, and absolute rest should follow. 

Study well the manipulations described in 
the chapter on Massage. If there is any espe- 
cial weakness of throat, chest, or stomach, 
stimulate the circulation there by a dash of 
cold water, and then apply the necessary hand 
manipulations. The cold water application 
may be omitted or adopted at discretion. (See 
chapter on Bathing.) 

The treatment is as follows: 

1. Apply massage first to the extremities ; the 
twist for the legs, and rotation for the feet and 
joints. Upward stroking to empty the veins 
follows. 

2. The same work is next given for the 
arms and hands. 



PASSIVE TREATMENT FOR DELICATE CHILDREN 229 

3. Apply massage next for the back and 
sides. This should be very thorough, as stimu- 
lation of spinal nerves and of the circulation 
in spinal and intercostal muscles exerts great 
influence in the improvement of health. 

4. Manipulations for front of the body follow, 
and are as follows : gentle rotation for chest ; 
stomach rotation; light percussion of liver; 
rotation for small intestine; stroking of colon. 

5. Repeat treatment for legs and arms. 

6. Respiratory movement follows. This 
may be a gentle arm pulling overhead, making 
the movement in about the rhythm of slow 
breathing. (10 repetitions.) 

Or, grasp patient's shoulders and raise the 
chest during the inhalation, and allow it to sink 
to former position during the exhalation. 

This is also a good prescription for invalids. 



SHORT PRESCRIPTION OF VIGOROUS 
EXERCISE FOR BED-TIME PRACTICE 

To be used in Place of Preceding Ones when Less 
Time is Advisable 

Children 

Back and Shoulder-blade Movement. — Chest-lying ; 
feet fixed ; head and shoulders raise ; arm extension sideways. 
(8 repetitions.) 

Or, same posture, arm pulling in line with trunk. (5-8 
repetitions.) (See Back Movement, chapters XVI. and XVIII.) 
Be careful that the head is raised, and the face held in plane 
of the wall, during the execution of the movement. Harm 
rather than advantage will result from carelessness in small 
details. 

Abdominal Movement. — Lying ; neck firm ; legs raise. 
(3-8 repetitions.) (See Abdominal Movement, chapter 
XVIII.) 

Lateral Trunk Movement. — Chest-lying ; feet fixed ; 
hips firm ; head and shoulders raise ; bend to side. (3-8 repeti- 
tions each.) (See Side Movement, chapter XVI.) Followed by 
cross-wise rubbing of the back, downward stroking, and heavy 
stroking downward, close against the spine. (See chapter 
on Massage.) 

Later, the same movement from neck-firm posture. (See 
chapter XVIII.) 

Respiratory Movement. — Lying ; arm pulling in line 



EXERCISE FOR BED-TIME PRACTICE 231 

with trunk. (10 repetitions.) Attendant will grasp child's 
hands and slowly and steadily draw them overhead, request- 
ing the child to "breathe in." During the exhalation the 
arms are returned to bend posture. (See chapter XVI., begin- 
ning movement.) 

Foot Movement.— Neck firm ; bend and stretch ankles. 
(10 repetitions.) (Sec posture LXIII., chapter XV.) 

Note. — Dr. Gustaf Zander of Stockholm has invented and 
perfected a system of machines which execute for the individual 
all the Swedish movements, both active and passive. There 
are about one hundred of these different machines, based on a 
carefully estimated plan of leverage and resistance, and so ar- 
ranged on a scale of progression that individual strength may 
be accurately used. We boast a fully equipped Zander Insti- 
tute in New York, at Nos. 9, 11, and 13 East Fifty-ninth Street. 



CHAPTER XXI 

SELF-DIAGNOSIS 
" Know thyself." 

THE lessons outlined in the preceding chap- 
ters are arranged on a careful scale of 
progression. The repetitions of the move- 
ments are arranged in each lesson in proper 
proportion for symmetrical development, but 
are not specific for individual conditions. Ad- 
vice is given in each prescription, regarding the 
adaptation of the work to individual condi- 
tions, and great advantage is sure to result 
from it, in the restoration of disused muscles 
to functional activity, and also, in many cases, 
in improvement of organic health. Something 
more, however, is necessary for many women 
who, through lack of self-knowledge, have 
contracted ailments more or less severe and 
threatening. 

Disease means derangement of tissues (see 
quotation from Dr. Lee, chapter VIII.), and 
may be either chronic or acute. It is chronic 



SELF-DIAGNOSIS 233 

when tissues undergo a slow change in their 
properties, such as in gout, articular rheuma- 
tism, and we may also include obesity. 
Acute disease, as now understood, is caused 
by the introduction of some poison germ. It 
is usually characterized by suffering and symp- 
toms that mark certain stages, and terminate 
after running a certain course (the length of 
which is usually determined by the patient's 
conditions), in recovery, death, or invalidism. 

Disease needs the physician's attention; but 
in the incipient stage of many of the common 
ills, the application of self-massage and the 
practice of the right plan of movements, with 
sufficient intervals of rest, simplified diet, and 
fresh air in abundance, will tend greatly toward 
allaying the ailment, if not entirely remov- 
ing it. 

Except in cases of organic heart trouble or 
pelvic weakness, the plan of exercises outlined 
in this work can be safely followed ; provided, 
of course, the directions be accurately carried 
out. 

The health seeker should adapt the exercises 
from diagnostic memoranda, both from self- 
study and with the physician's aid, if heart or 
pelvic weakness is present. 



234 HEALTH IN THE HOME 

THESE MEMORANDA COVER : 

Age. — In classing conditions as affected by 
years the following is a good scale, viz. : 
i. Infants to one or two years of age. 

2. Children to eleven or twelve years. 

3. The adolescent period, between the ages 
of eleven or twelve, and twenty-three or 
twenty-five. 

4. From that age until about forty years 
of age. 

5. Between the ages of forty and fifty. 

6. From fifty on. 

Anything more specific than this in age is 
unnecessary, as conditions rather than years 
influence physique. 

Weight and height for growing children, in 
proportion to their age. 

Weight and height of adults in case of ex- 
cess or lack of proportionate weight. 

Chest expansion. — Pass the tape around the 
chest under the arms, and, holding it fairly tight, 
note the difference between the chest contracted 
by exhalation, and expanded by inhalation. 
Flexible chest walls admit of three to five inches 
expansion. The same test should be made 
around the lower chest, about the ninth rib. 



SELF-DIAGNOSIS 235 

The shoulder girth and hips girth should be 
about equal to each other, and the waist girth 
should be about ten inches less. Fortunately 
we have no standard of proportions as an eye- 
mark, hence no one will suffer by comparison. 
Every well-developed symmetrical figure is the 
American Venus. 

Chest. — Note whether it is high and well- 
developed, or flat, or hollow and bony. 

Shoulders should be even, and the shoulder- 
blades snug against the back, not protruding 
like " wings." 

Spine. — Study the chapter on Spine for tests 
of simple lateral curvature. Study also the 
normal curves of the spine, and note whether 
or not these have become exaggerated, allow- 
ing shoulders to round, as the saying goes. If 
the hips are too far forward, the spine will be 
too nearly straight from the waist down, and 
the abdomen will protrude. 

Development. — Note if the muscles are well 
proportioned. If there is an excess of adi- 
pose, note where it lies. 

Circulation. — Note whether or not it is good 
in the extremities; also if sensitiveness to cold 
is experienced. 

Sleep. — Note if sleep is easily induced, and 



236 HEALTH IN THE HOME 

is refreshing; or if dreams or restlessness cause 
fatigue on awakening. 

Appetite. — The appetite should be even, and 
should crave wholesome foods. (See chapter 
on Digestion.) 

Colds. — Note if there is susceptibility to 
colds, and whether in the head, throat, or chest. 

Headache. — Note the nature, whether con- 
gestive, neuralgic, from disordered digestion, 
or weak eyes, and aim to understand the cause. 
Indigestion, over-mental strain, lack of fresh 
air and of exercise, or pelvic weakness is liable 
to lie at the foundation. 

Nervousness may take the form of depression, 
irritability, or collapse. The same causes pro- 
ducing headaches are often responsible for 
this defect. 

Indigestion. — Note whether it is acidity, dis- 
tension, or lack of assimilation ; and "whether 
the cause lies in too little fresh air and exer- 
cise, or in imprudence in bathing, eating, or 
dressing. 

Constipation. — The causes may be those men- 
tioned with indigestion, or there may be weak 
pelvic conditions. (See chapter on Massage; 
also note advice on hemorrhoids.) 

Backache. — Note the location of suffering; it 



SELF-DIAGNOSIS 237 

may be due to many causes. Imprudent 
dressing (heavy skirts, stiff waist clothing, 
or high heels), careless posture, over-taxed 
nerves, congestive headaches, or pelvic weak- 
ness are among the most common causes. 

Rheumatism. — Note the nature, whether in- 
flammatory or articular. The cause is probably 
too little exercise of the right kind, and impru- 
dent dietary and dress. 

Neuralgia. — Note the location ; too little 
repose, mal-nutrition, or imprudent dressing 
and bathing is doubtless the cause. 

Catarrh. — That of the throat and nose is 
prevalent in our northern climate. (See chapter 
on Massage.) Stomach and intestinal catarrh 
are also common ills, and may be largely re- 
lieved by self-knowledge and care. 

Ears. — Obstructions and noises in ears are 
often due to throat catarrh. 

Eyes. — Test eyes, and note if any irregu- 
larity of vision exists. A simple test is to 
cover each eye in turn, and see if as accurate 
reading can be done with the one as with the 
other. Irregular vision is often the cause of 
headache, nervous fatigue, etc. 

Throat. — Note if there is tendency to irrita- 
tion, catarrh, tonsilitis, etc. 



238 HEALTH IN THE HOME 

Lungs. — Note any tendency to weakness, 
and the cause of such. Weak lungs are liable 
to be injured by too vigorous respiratory 
movements. 

Pelvic organs. — Any weak conditions of these 
organs should command attention of the spe- 
cialist, in the early stages. It is impossible to 
judge conditions accurately from symptoms. 
Retroversion is often mistaken for anteversion ; 
and weak tendencies of those tissues are apt 
to involve complications which even the spe- 
cialist must watch for and endeavor to prevent. 
Displacement is often the fate of tired girls 
and women. If they are educated in self- 
knowledge, there will be no mistaken ideas of 
delicacy in seeking necessary advice. Back- 
aches, headaches, dragged looks, and nervous 
suffering are sure to attend this irregularity of 
health. Womanhood should not be attended 
by physical pain. Let every girl be taught 
this, and taught to understand nature's re- 
quirements. 

Liver. — An inactive liver is usually evi- 
dent in complexion and temper. The well- 
exercised individual need never be conscious 
of one. 

Bladder and kidneys. — Note if there are ab- 



SELF-DIAGNOSIS 239 

normal conditions of these organs. The physi- 
cian's advice had best be sought. 

Heart action. — Irregularity of action may be 
due to unhygienic habits of dress and diet. 
It is especially important to consult good medi- 
cal authority in regard to this, as with the 
pelvic organs. 

Heredity. — This study involves the family 
record for at least four generations. Under- 
standing the tendencies to disease, one can so 
shape the influences that surround every-day 
life as to avoid their development, and can 
induce length of useful years, often exceed- 
ing those of the individual who boasts longev- 
ity as his heritage. 

Make memorandum from self-diagnosis, as 
explained, and base the arrangement of lessons 
and prescriptions upon it, not only in regard 
to posture, but to localized work, massage, and 
repetitions of the movements. 

Each Swedish lesson and prescription in- 
volves the general beginning work, as for the 
members; localized work, as for trunk muscles; 
and generalized work in closing. 

In the localized work, begin each movement 
mildly, and add energy gradually with each rep- 
etition until near the completion, when a grad- 



240 HEALTH IN THE HOME 

ual lightening is necessary. By this means the 
circulation is encouraged, but not forced, in 
weak tissues. 

Posture during practice also affects the 
therapeutic influence of the movements, and 
should be as carefully studied as the move- 
ments themselves. If fatigued from standing, 
walking, or bicycling, or in case of weak ab- 
dominal organs, the recumbent postures are 
preferable, for obvious reasons. Half-lying is 
better than lying, in case of a tendency to ex- 
cess of blood in the head. Hook-lying or half- 
lying is preferable for early practice, in case of 
weak abdominal walls, as lying places them on 
too continuous a stretch. Either of these three 
postures should be assumed in anteversion; 
and chest-lying in cases of retroversion. Pro- 
lapsed conditions are improved by all the re- 
cumbent postures, but of course either the knee- 
chest, or lying, hips raised, is best. 

In all cases of defective physique it is neces- 
sary to understand the cause before applying 
any specific remedies. Chronic constipation, 
when occasioned by inactivity of the digestive 
apparatus, should have the work localized to 
the weakened tissues. Stomach rotation and 
liver percussion are always necessary, and man- 



SELF-DIAGNOSIS 241 

ipulation of the colon is also essential. Tem- 
porary relief from the enema (see chapter on 
Home Nursing) may be of great advantage ; 
and fresh air, fruit diet, and exercise are also 
needed, else the manipulations are of but little 
permanent advantage. 

Walking is not considered good exercise 
when the intestine is distended with faeces. 

For reduction of adipose, see chapter on 
Regulation of Flesh. 

Many persons weary themselves and their 
friends by continually dwelling on their mala- 
dies, a habit which is of itself a mental disease, 
and one requiring treatment. 

This advice on self-study will not tend to 
create or encourage morbid fancies of disease. 
It will rather aid women in understanding 
themselves better, and show how to prevent 
slight ills, and the need of good, prompt med- 
ical aid when disease is present. It is to help 
establish perfect health through the under- 
standing, to prevent the small inroads made 
upon it in daily life, and to aid in the recogni- 
tion of functional retardation as distinguished 
from organic disease. 

Many consider that " perfect health " means 
the ability to drag about the daily routine of 
16 



242 HEALTH IN THE HOME 

life and indifferently perform the noble duties 
that are necessarily allotted to them. They 
acknowledge the constant presence of head- 
aches, indigestion, etc., but apologize for them 
as the " fate of humanity." If they but knew 
that consciousness of the existence of any 
organ shows impaired health in it, and that the 
possibility of prevention lies with themselves, 
much of their needless bodily suffering would 
be spared. 

We must not allow ourselves to become 
slaves to disease, but, remembering the words 
of La Rochefoucauld — " Preserving the health 
by too strict a regimen is a wearisome mal- 
ady " — should endeavor to strike a happy me- 
dium by the use of our intelligence. 



CHAPTER XXII 

MASSAGE 

4 ' We ought to be thankful to Nature for having made these 
things which are necessary, easy to be discovered." — Epicurus. 

THE art of massage is as old as humanity 
itself; and although for centuries it shared 
the fate of all sciences, and lay compara- 
tively dormant, research shows that at no time 
has it fallen into complete disuse. There are 
traces of its practice found in the records and 
traditions of all nations, civilized and savage, 
through the different ages of history. 

Within the last four or five hundred years, 
a revival of this almost lost art has set in. 
The works of Descartes, of Newton, of the 
famous Bacon, and of Borelli placed massage 
on a foundation of good authority; and, later 
on, in the eighteenth century, the celebrated 
Hoffman, in his " Dissertations Physico-Med- 
icae," and Francis Fuller's " Medicina Gym- 
nastico," which Kleen characterizes as "an 
echo from Hoffman, " gave a much needed im- 



244 HEALTH IN THE HOME 

petus to the movement. Tissot of France 
was another valuable exponent. 

In the estimation of many, the art lies alone 
in the manipulation. No greater error than 
this can exist, and serious injuries to health 
are liable to result when the invalid (or semi- 
invalid, I will say) is subjected to treatment so 
superficially grounded. The masseuse needs, 
as foundation for the study of this art, a phy- 
sician's preparation in anatomy and physiol- 
ogy, and also a good course of instruction in 
therapeutics. She will then be able not only 
to comprehend the theory of the influence 
manipulations have on disease, but to under^ 
stand the location of blood-vessels and nerve- 
trunks, and to conduct with intelligence the 
treatment with reference to such influence. 
She will also be able to adapt it to organic con- 
ditions for the healthy as well as for those 
physically defective, an essential every patient 
should demand. Too much care cannot be 
given to the assimilation of a prescription of 
massage to meet the complications oi defects 
common to most Americans, It were a boon 
to humanity were more physicians working on 
these lines, and fewer in materia me die a ; and it 
will be a still more tangible boon to humanity 



MASSAGE 245 

when all our physicians recognize, as a few do 
now, that only skilled labor should be em- 
ployed in this art. Even with intelligent, well- 
educated, scrupulous manipulators, the work 
should go hand-in-hand with the physician's. 
The manipulator must be able to detect signs 
of fatigue, and adjust the work and rest periods 
accordingly, and must be able to distinguish 
real improvement from nerve exhilaration. 
She should also report, from time to time, the 
patient's condition to the physician. 

Another common mistake regarding mas- 
sage is that the technique can be learned from 
books. Theory can, of course, be ably placed 
on paper; but even that, to be of advantage, 
should be interpreted to the student by an ex- 
perienced instructor. Consider what place it 
is holding in its influence on human suffering, 
and you will see that the medical student can 
as well dispense with instructions in the 
course of his preparation as the masseuse in 
hers. 

Laying theory aside, technique of massage 
cannot possibly be obtained, except, as in piano 
work, through practical instructions, and in 
classes sufficiently small for each member to 
receive practical work upon the person. The 



246 HEALTH IN THE HOME 

touch can then be imitated, and skill attained 
through practice. The student needs months 
of practice in order to attain skill, and the in- 
structor should frequently review the work by- 
personal touch in order to correct errors in 
technique. Conscientious criticism should be 
scrupulously given before the student receives 
her diploma and is sent out on her mission of 
benefiting humanity. Until skilled labor is 
demanded by the physicians and people, the 
ignorant and the superficially prepared will 
continue to dupe humanity by pretending to 
pursue the noble art. 

Let them call their work rubbing, not mas- 
sage. 

A masseuse should always possess a calm 
temperament. The work is not of advantage 
if given by irritable, restless manipulators, es- 
pecially for nervous Americans. 

The work should never be overdone, and the 
patient should always feel comfortable after 
treatment. If discomfort follows, a person 
well versed in the science should be consulted 
before treatment — even the simple work de- 
scribed here — is continued. 

In this chapter I shall, of course, attempt 
no description of scientific manipulations, but 



MASSAGE 247 

have substituted for such, simpler methods, 
adapted for home use, and which, if properly 
applied, will go far toward checking ills in their 
incipiency, and . toward preventing the recur- 
rence of common ills. Although they should 
accompany movements, as suggested in the 
prescriptions of exercise, much good follows 
their independent use. 

Breathing movements should follow the man- 
ipulations, and the blood should be directed to 
the extremities after the treatment for the head 
and trunk is completed. Rest should follow, 
and it must be remembered that rest does not 
mean merely assuming recumbent posture. 
It means cessation from all thought. Rest! 
Let it be a sacred text for American women. 

A careful perusal of the chapters on Circu- 
lation, Respiration, and Digestion is necessary 
in order to interpret the theory suggested in 
this one. 

The aim in massage is to improve the capil- 
lary and venous circulation and to stimulate 
the nerves. For joints and irregular-shaped 
muscles a rotary movement is employed. 
Place the hand, or the palmar surfaces of 
finger-ends, in touch upon the part needing 
massage, and by a rotary motion move the 



248 HEALTH IN THE HOME 

skin on the muscle, not occasioning friction of 
skin. The movement is not necessarily rapid. 
The amateur should give no manipulation for 
sensitive joints, unless the treatment is sanc- 
tioned by a physician. 

The capillary circulation in the long muscles 
is stimulated by rubbing them crosswise their 
length, both hands being used in close touch, 
but moving in opposite directions. The move- 
ment is preferably slow, but must be firm and 
steady. 

After stimulating the capillaries, the veins 
should be emptied; this is done by stroking 
heavily on the large veins toward the heart. 
(See illustrations XCL, XCIL, and XCIII.) 
The veins thus emptied fill from the lesser ones, 
and these from lesser branches, and so on in 
the grade of the subdivisions, until the smallest 
are reached ; and these fill from the capillaries, 
which receive in place of the venous blood a 
fresh supply of arterial blood. Veins are pro- 
vided with valves that prevent their filling, 
except in the one direction. 

The rubber rollers are helpful in self-mas- 
sage, and they also help the attendant greatly 
in giving treatment for back and limbs. 

I will explain the applied work. 



MASSAGE 249 

Congestive Headaches. — The movement 
is made with the palmar surfaces of the fingers, 
and is necessarily vigorous. Begin on top of 
the head, and continue the treatment back- 
ward and downward to base of the brain ; con- 
tinue also from the temples backward and 
downward. Much and heavy rotation at base of 
brain should follow ; also crosswise rubbing on 
the back of the neck, and stroking from the 
head down back of the ears to the shoulders, 
for the purpose of emptying the veins. A 
foot movement (see prescriptions of exercise) 
or arm massage should follow, to draw the 
blood to the extremities and thus relieve pres- 
sure in the head. It is best in severe cases to 
have passive foot movement and arm massage 
precede, as well as follow, the head treatment. 

The tendency to congestive headaches may 
be greatly lessened by dashes of very cold water 
at back of neck and down the spine before the 
morning bath. 

Neuralgic Headaches. — These require 
gentler massage than that prescribed for con- 
gestive headaches. Complete rest is often all 
that is necessary. Headaches arising from mal- 
nutrition are relieved by the stomach treatment. 
Remember, in every ailment, treatment must 



"— Angular 




Lingual 
laryngeal 



upertcr Thyroid 



XCI. — Showing Large Veins of the Head. 



MASSAGE 251 

be intelligently conducted from a knowledge 
of the cause. 

Nasal Catarrh. — The manipulation em- 
ployed for this consists in placing a finger 
(the second is most convenient) of each hand 
on either side of the nose at the union of 
the bone and cartilage, making rapid rota- 
tion, having first moistened the lining of the 
nose with vaseline, or a cold cream containing 
only pure ingredients. 

It is also of great benefit to take nasal 
douches night and morning; more frequently 
if desired. Warm water softened with a little 
glycerine (a half teaspoonful to a cup of water) 
is a universally safe and satisfactory bath to 
use, and may be snuffed up, if the patient pre- 
fers it to using a tube. 

The treatment is also valuable in case of 
colds in the head or throat. 

Weak Throats. — For strengthening the 
tissues of the throat we employ first a cross- 
wise rubbing, placing the hands (thumbs back- 
ward) on the throat, and allowing them to 
pass each other in reciprocal movement. Do 
not lift the hands from the throat between the 
strokings. Moisten the skin with vaseline, if 
necessary, to prevent irritation. This move- 



252 HEALTH IN THE HOME 

ment can be done to excellent advantage by 
the patient, but the service of an attendant 
gives better results. When an attendant gives 
the treatment, the patient reclines, and the at- 
tendant stands back of the chair or at the head 
of the couch, thereby making both posture and 
movement convenient to each. Follow the 
stroking by rotation at the base of the neck. 
The entire right hand is employed in this 
manipulation. Place the base of the forefinger 
in the clavicular notch, and move the skin on 
the tissues underneath, making first a slow 
circle and increasing in rapidity until it ap- 
proaches a vibration. It will at first occasion 
coughing, but this inconvenience will be but 
temporary. It should be repeated at frequent 
intervals in case of colds. When a tickling in 
the throat is experienced, let the patient allay 
it by this treatment and by sips of cold water, 
rather than by the harmful habit of coughing 
and of " scraping" the throat, and permanent 
good will surely result. 

Thin necks are best permanently improved 
by the exercises, although gentle massage is a 
valuable agent. 

LUNG TISSUE is also benefited by the rotary 
movement. It should begin at the bifurcation 



MASSAGE 253 

of the bronchial tubes (third rib), and extend 
in the direction of the main tubes (see cut 
VIII., chapter V.), taking care that good 
breathing is maintained meanwhile. Light 
percussion may also be used to good advantage 
for the lungs, but the pernicious custom, fol- 
lowed by some, of filling the lungs with air, and 
percussing while holding the breath, cannot 
be too strongly denounced. Such a proceed- 
ing is not only liable to weaken the tissues and 
destroy somewhat the contractility of the lung 
cells, but it also prevents reoxygenation of 
the blood ; and meanwhile the greater demand 
for oxygen is being created through the stim- 
ulation caused by the percussion. 

Percussion for the lungs should be light, and 
should be given with fingers only. It should 
begin at the bifurcation of the bronchial tubes, 
and extend, during the inhalation, along the 
main branches; returning, on the exhalation, 
to the same point of the chest from which the 
treatment begins. Light percussion on the 
sides should follow. If the treatment is given 
by an attendant, percussion for the upper back 
had best be added, but it should be accompa- 
nied by full breathing. 

Back MUSCLES. — Treatment for the back 



254 HEALTH IN THE HOME 

can only be done by an attendant, or by the 
patient in using the roller referred to. The 
patient should assume a comfortable posture, 
either chest-lying or prone-sitting. The chest- 
lying is preferable. The work may be done 
outside of light clothing if desired, but it is not 
as beneficial as when next to the skin. In all 
massage where use of the entire hand is in- 
volved, see that the entire surface of the hand 
remains in touch with the patient, and that 
equal continuous pressure is given by every 
part of the hand. If the patient detects lack 
of confidence in the touch of the masseuse, she 
will derive but little advantage from her work. 
Such slip-shod work often causes nervousness. 
In treatment for the back, the attendant will 
place her hands side by side and in touch, and 
will stroke the muscles crosswise, the hands 
passing each other in reciprocal movement, be- 
ginning at the neck and continuing downward. 
The movement, although not severe, is neces- 
sarily heavy, in order to benefit the deep layers 
of muscles. Follow this by longitudinal 
stroking downward, and stimulate the spinal 
nerves by making heavy, deep pressure on 
each side of the spine and close against it with 
the side of the thumbs. 



MASSAGE 

In case of espe- 
cially weak muscles 
at the waist, fre- 
quent crosswise rub- 
bing there will prove 
very helpful. This 
can be done by the 
patient herself. 
From a prone- 
standing or prone- 
sitting posture she 
can easily reach her 
back at the waist. 
This rubbing is rest- 
ful, even if given 
outside of the cloth- 
ing. A dash of 
cold water on these 
muscles before the 
morning bath will 
help in stimulating 
the circulation 
there. 

Arm Muscles. 
— For improving 
circulation in these, 
a crosswise rubbing 




xcn. 



-Showing Large Veins of the 
Arm. 



256 



HEALTH IN THE HOME 



XCIII. 

Showing Large Vei'ns of 
the Leg. 



is desirable. This is also 
done by an attendant ; she 
will grasp with both hands, 
thumbs towards each other, 
the patient's arm at the 
shoulder, and twist the arm 
muscles by allowing her 
hands to pass e^ ch other in re- 
ciprocal movement ; continue 
the movement from shoulder 
to hand. (5-8 repetitions.) 
It may be necessary to ac- 
company this by rotation of 
finger and hand muscles. 
Stroke heavily to shoulder, 
making pressure on flexor 
side of arm, to empty the 
veins and assist the venouscir- 
culation. (5-8 repetitions.) 
LEG MUSCLES are treated 
similarly, though for the 
adult the treatment de- 
scribed for the back will be 
necessary for the thigh ; the 
twist may be used for the 
legs. Apply treatment first 
to the front of the legs; 



MASSAGE 257 

then, when patient assumes chest-lying post- 
ure, treatment for back of thighs can be given, 
followed by heavy stroking to empty veins. 
It is best to disturb the patient as little as pos- 
sible by frequent change of posture. 

Finger or Toe Joints. — In case of gouty 
diathesis it is necessary to give daily attention 
to the lesser joints, even though no accumula- 
tion of calcareous deposit is apparent. Hands 
and feet are not usually hygienically dressed 
until the need of care is apparent; hence, I 
will repeat, give daily attention to strengthen- 
ing the tissues of joints so that they may be 
able to resist the unhygienic influence of tight 
gloves and shoes, which custom at present de- 
mands. The patient can treat herself quite 
successfully. Lay the hand to be manipulated 
on a firm but not hard support, and placing 
the side of the other hand on the finger joints 
perform the rotary movement described, strok- 
ing finally toward the shoulder. 

For toes, raise the foot to a comfortable po- 
sition, and placing the palm of one hand under 
base of toes for support, rotate heavily with 
the side of the other hand ; or, better, with the 
fist. Stroke upward to empty the veins. 

Ankles and Knees. — Place palms of hands 
17 



258 HEALTH IN THE HOME 

on opposite sides of joint, and rotate, not si- 
multaneously, but each hand following the 
other in quick succession. 

These movements can be done by the pa- 
tient. They are not to be employed in cases 
of injured or irritated joints, except on recom- 
mendation of a physician. 

It is especially important that this general 
massage be given young infants; and if there 
are poorly conditioned muscles, additional care 
should be given them. Drawing the blood 
through weak tissues several times per day by 
gentle massage will bring wonderful results in 
normal development. Irregular features, as a 
short upper lip, can also be improved by 
moulding and stretching the muscles during 
the plastic age. 

The bath hour is favorable for baby's mas- 
sage. 

Indigestion.— Manipulation for indigestion 
is clear in theory and simple in execution. If 
the walls of the stomach are lacking in power, 
or if the circulation is impaired in the tissues, 
manipulation will help restore these functions. 

Place the left hand neck firm (see descrip- 
tion in lessons) so that the muscles in the loca- 
tion of the stomach are placed on a stretch. 



MASSAGE 259 

Place the right hand on the left short ribs, 
wrist palm resting on " pit of the stomach." 
Rotate the skin on the muscles, making a wide 
circle. The most powerful part of the stroke 
should be towards the left. Gradually increase 
the rapidity. A vibration is better than a 
rotation, on account of its stimulating effect 
on the nerves. In case of acute suffering at 
the cardiac orifice, apply friction there, rubbing 
rapidly up and down with the hand until a 
burning sensation results. This may take the 
place of the old-time mustard paste; it pro- 
duces equally quick relief. 

The victim of indigestion must of course 
make rational dietary her study. She will also 
obtain much benefit by sipping a cup of hot 
water night and morning and also an hour be- 
fore meals. If there is a tendency to acidity 
of the stomach a half teaspoonful of bicarbonate 
of soda n^y be profitably added occasionally. 

Inactive Liver. — The liver requires much 
more vigorous treatment than the stomach 
does. Place both hands on the right lower 
chest and side ; percuss rapidly, beginning with 
light force, and increasing at discretion, light- 
ening again before the treatment is completed. 
(See also Enema, chapter on Home Nursing.) 



260 HEALTH IN THE HOME 

Chronic Constipation. — In average cases 
of chronic constipation we aim to stimulate 
the vermicular motion of the colon, and to re- 
store its functions, which have been interrupted 
perhaps by imprudence in dress or diet, lack 
of proper kind of exercise, by colds, or possi- 
bly by the indiscriminate use of cathartics or of 
the enema. It is obviously necessary to treat 
the cause, else we can induce no permanent 
advantage. If the cause is among those above 
mentioned, the manipulations here described 
will prove invaluable ; if from weakness of the 
pelvic organs, they will not only be of no avail, 
but may prove positively harmful. 

For the manipulation, assume either half- 
lying or hook-lying position at discretion. 
(See cuts in Prescription of Recumbent Posture 
Movements). 

If treatment is given next the skin, vaseline 
had best be used to prevent irritation. Place 
the fingers of one hand on those of the other, 
to aid in firmness of pressure, and stroke heav- 
ily from lower right side of abdomen upwards 
to short ribs, across to the short ribs on the 
left side, and downward to the lower left side 
of the abdomen ; not across from the left to 
the right side, for obvious reasons. (See chart 



MASSAGE 26l 

of Digestive Viscera.) Repeat from 10 to 50 
strokes, resting between, if fatigue is expe- 
rienced. Begin with moderate pressure, and 
increase, at discretion, to a powerful stroke, 
providing no internal sensitiveness is noticed. 
Stroke more lightly before ceasing the manip- 
ulation. This may be followed by, or substi- 
tuted for, if desirable, a double rotation, which 
is made by the fingers of both hands following 
each other. 

The massage rollers are excellent aids in 
manipulation of the colon. 

It is easily seen, by studying a chart of the 
human body, that no organs in a person of nor- 
mal conditions lie directly back of the colon, 
hence no harm can result from this treatment 
when only average causes are present. The 
physician should decide regarding the condi- 
tions of the patient's pelvic organs. 
. In case of sensitiveness at the sigmoid 
flexure, hold the fingers of the left hand 
there, making the stroke with right hand 
only. 

Rotating the hand on the small intestine 
is also of advantage in stimulating vermicular 
motion. 

The enema (see chapter on Home Nursing) 



262 HEALTH IN THE HOME 

is often employed for temporary relief, in con- 
nection with the manipulations. 

HEMORRHOIDS are relieved by first pressing 
the protrusions up into place, and then from 
prone-stride-sitting posture, or, better, knee- 
chest posture, percuss the sacral spine heavily 
with the half-open fist. The motion is from 
the wrist. (The percussion with closed fist 
makes too heavy a jar.) This stimulation is 
of much advantage, and can easily be done by 
the patient. Bleeding piles are sometimes 
improved by this percussion. Conditions of 
this nature should always be reported to the 
physician, and delay is liable to bring serious 
results. 

Kidneys require lighter manipulation than 
that described for hemorrhoids. Assume 
prone-stride-standing or sitting posture, and 
with palmar surfaces of fingers percuss lightly 
at the waist. (See location of kidneys.) 

A dash of cold water, or shower or douche 
on kidneys or liver is also an excellent stimu- 
lation. 



CHAPTER XXIII 

REGULATION OF FLESH 

"Aim at perfection in every thing, though in most things 
it is unattainable. However, they who aim at it, and per- 
severe, will come much nearer to it than those whose laziness 
and despondency make .them give it up as unattainable." 
— Chesterfield. 

THE thin ask how they may gain weight, 
and the stout desire to lessen their adi- 
pose. Excess in either direction is undesira- 
ble, but. each condition, like any other physical 
defect, must be treated from the cause. The 
same root, mal-assimilation, is liable to be re- 
sponsible for each evil ; and this, according to 
our best authorities, is due more to a lack of 
harmonious working of the digestive organs 
than to indiscriminate selection of foods. 

We will first consider those burdened with 
adipose, and then those of abnormal thinness. 

We find many persons of light appetite and 
of rational dietary gaining adipose steadily. 
There certainly must be some cause other than 



264 HEALTH IN THE HOME 

dietetic inconsistency for such cases. They are, 
however, not usual. Generally, we find the 
stout individual craves foods that tend to in- 
crease the weight ; and we also find unhealthy 
conditions existing which cause abnormalities 
of appetite just as surely as diseased nerve 
centres demand alcoholic drinks for the ineb- 
riate. Perfect health brings desire for health- 
ful foods only. This is explained in the chap- 
ter on Digestion. 

Adipose consists of globules of fat that have 
not been utilized as body fuel, hence are stored 
away for future needs. These needs may be 
warmth, combustion, or food. In certain quan- 
tities, adipose is ever present (except in cases 
of emaciation, when it has been consumed), and 
renders comely the angles and hollows that 
would present themselves were the skin shaped 
to the muscles without it. 

•When the blood becomes surcharged with 
these atoms, nature seeks storage for them in 
unused parts of the body, where the atoms 
that have formed flakes in the normal anatomy 
serve as a nucleus for the massive layers that 
gradually accumulate, and prove barriers to 
freedom' and comfort. Advice from the phy- 
sician is sought, regarding cause and remedy. 



REGULATION OF FLESH 265 

His verdict gives as the cause too little exercise 
of the correct kind, and too much fuel food. 
The remedy lies in ascertaining what the cor- 
rect exercise is, and performing it, and also in 
lessening the amount of fat-producing food 
taken into the system. Clothing that restricts 
good circulation also causes increase of adipose. 
I refer to the ligature for stocking support and 
to tight and stiff waist clothing. Full capil- 
lary circulation in muscle fibres is prevented by 
wearing these ; the venous current is also re- 
tarded, and fatty deposit is, in consequence, 
lodged in the tissues, which the muscles would 
be able to resist were they actively exercised, 
and allowed their freedom. 

Some cases are capable of symmetrical re- 
duction, and some can only be improved, or, 
perhaps, but checked from further increase. 
Other conditions are obstinate, yielding to no 
treatment, save, perhaps, heroic dietary or drugs, 
whereby health is often seriously impaired, and 
permanent reduction is even then not certain. 

I will quote some of the causes that yield 
least readily to treatment ; but even these are 
capable of general improvement in health, 
flexibility, and coordination, and, in conse- 
quence, may derive ultimate advantage. 



266 HEALTH IN THE HOME 

1. Imperfect heart action due to organic in- 
sufficiency. 

2. Functional interruption of heart action 
caused by fatty degeneration in the tissues of 
the circulatory apparatus. 

3. Heart action impeded, from chest walls 
being crowded with adipose. 

4. Respiratory insufficiency caused by fatty 
degeneration of tissues, and also by chest be- 
ing crowded with adipose. 

5. Lack of mental control. 

This last is really the most difficult barrier 
we encounter in reduction treatment. Those 
who over-eat will continue to indulge their ap- 
petites (and we have no Keeley cure for such), 
and the indolent will not practice systematic 
exercise. In cases, however, where the palate 
does not rule, and where organic health is fa- 
vorable, reduction of adipose is, to a certain 
extent, sure, providing a correct diagnosis is 
made, and plans are properly adjusted and fol- 
lowed. The work can be accomplished through 
the circulation only. The blood has deposited 
the adipose, atom by atom, and no other agent 
than the blood can remove it. The removal is 
necessarily a slow process, atom by atom, as 
was the accumulation, and involves time and 



REGULATION OF FLESH 267 

patient practice. It brings its reward in more 
ways than one. Besides rendering the figure 
more symmetrical, the muscles more flexible, 
and improving the circulation, organic health 
and longevity are promoted. 

I state truths here, not fallacies. These mar- 
vellous tales of successful reduction in a week's 
time through " dry diet," are untrue. It is, 
however, possible, by this means and the aid of 
doses of sulphate of soda, to reduce the girth 
in that length of time, as the superfluity of 
vapors and gases in the digestive viscera that 
was causing much of the distension is of course 
lessened by this change of regimen; but no 
reduction of the adipose itself can be effected 
in so short a period of time, and through these 
means. Let this be remembered when records 
of miraculous reduction are heralded. 

Adipose, unlike other tissues of the body, 
is not supplied with capillaries through which 
destruction and rebuilding rapidly take place. 
It is reduced by increasing the combustion, 
thus bringing a demand on the reserve of fuel. 
We accomplish this increase of combustion 
by exercise, which also improves the digestive 
and muscular systems, and the tissues are thus 
rendered resistive to a further accumulation. 



268 HEALTH IN THE HOME 

Further aid is given by taking less fat produc- 
ing material into the body. 

The steam or hot bath, followed by the cold 
shower or sponge (providing the physician de- 
cides the advisability of this treatment) is tem- 
porarily helpful in some cases. It increases 
circulatory and respiratory functions through 
the influence of the peripheral nerves, and in- 
creases oxygenation, and consequently carbonic 
acid elimination. But the conclusion of our 
ablest authorities, among whom I will name 
Baruch, Voit, and Ranke, is that the result is 
largely in favor of ultimate increase, rather than 
diminution of weight. Winternitz proves this 
by tests of several thousand cases in his estab- 
lishment, fifty-six per cent, of whom gained in 
weight, thirty per cent, lost, and fourteen per 
cent, showed no change. Such facts go to prove 
that the thin woman, rather than the stout, 
should be subjected to hydrotherapy, and that 
the stout woman's need of the bath is for clean- 
liness only. The Turkish bath, while it may 
regulate the distribution of fatty matter, and 
temporarily reduce the weight, removes it from 
the body only by increasing combustion. Fat 
is not sweated out, as some people erroneously 
fancy. (See chapter on Systematic Baths.) 



REGULATION OF FLESH 269 

When adipose is reduced by aid of exercise, 
the tissues are rendered firm and resistive ; the 
digestive apparatus is improved, so that food 
matter is properly utilized, and accumulation of 
fat need not afterward be feared. When it is 
reduced by diet, massage, and hot baths, the 
tissues are not strengthened, and are likely 
to yield to former conditions again. Exercise 
that directs the energy to unused muscles is 
the stout individual's reliable medicine. Walk- 
ing cannot do this, and walking is often too 
heavy a tax on organic health. 

For authority on dietary for the over-stout, 
I mention Dr. I. Burney Yeo as the broadest 
in research of ^dietetic principles. He quotes 
the best authorities of the world, and pre- 
sents the impossibilities of giving specific 
advice except from individual study and anal- 
ysis, though he gives general principles, of 
course. 

He names excess of food as a leading cause, 
and emphasizes this remark by saying that 
about and after middle age the body needs less 
food than it did in earlier years, and this fact 
not being understood by the individual, the ap- 
petite is satisfied daily as it was in earlier years, 
when the tissue building was more active; and 



270 HEALTH IN THE HOME 

that the extra quantity of food not being re- 
quired for the body's use is stored away in form 
of adipose. 

Ebstein's method recommends the use of fat 
in foods, because it so soon produces a feeling 
of satiety or satisfaction, and leads to the con- 
sumption of less food. It also lessens the 
desire for fluids. This is an echo of Hippoc- 
rates' teachings. 

Specialists generally decide in favor of Oer- 
tel's system. He claims that his system not 
only provides for the removal of fat, but pre- 
vents its reaccumulation, and at the same time 
improves circulatory and other functions. He 
distinguishes two degrees of obesity — the 
lesser form, in which circulatory organs are 
unaffected, and vigorous exercise is advisable; 
and the graver form, in which the heart muscle 
is weakened, and vigorous bodily exercise, in 
consequence, must be avoided. His great idea 
is to effect cure by strengthening the muscles 
of the heart by a practice of systematic bodily 
exercise, and by this and a carefully considered 
dietary to preserve normal composition of the 
blood. He mentions lean beef, veal, mutton, 
game, eggs, green vegetables, as spinach, etc., 
fat and carbo-hydrates in limited quantities, 



REGULATION OF FLESH 27 1 

and from four to six ounces of bread daily as a 
foundation of food selection. He limits the 
quantity of fluids to from twenty-six to thirty 
fluid ounces during the twenty-four hours. 

This is a brief of the " Oertel cure" that 
has been adopted with some modifications by 
Schweninger. 

Germain Lee protests against the limitations 
of beverages, and urges hot diiutant drinks. 
He shows the advantage of their solvent power 
as an aid to digestion, and also the direct need 
in gouty diathesis. He, however, does not 
allow alcoholic drinks. 

Dr. S. Weir Mitchell advocates rest, milk 
diet, and massage, and adds that a diet of 
skimmed milk alone will safely effect a reduc- 
tion of half a pound per day. He guards the 
patient carefully from depletion of vital health 
from insufficient nourishment, and adds beef, 
chicken, or oyster soup, as needs require. 
Swedish movements also accompany the mas- 
sage, and in good time are supplanted by active 
Swedish exercises, accompanied with more sat- 
isfying dietary. 

Science has grouped food into three great 
divisions, and I quote here the table showing 
the proportionate amount of each in daily 



272 HEALTH IN THE HOME 

diet recommended by our three leading au 
thorities : 





Albuminates. 


Fats. 


Carbo-hydrates. 


Banting : 


5 oz. 


3" oz. 


2f oz. 


Ebstein : 


3i " 


3 " 


if " 


Oertel : 


5i-6 " 


i-ii " 


.• 2f-3i " 



Banting's system is considered unfavorable 
from its rigorous exclusion of fats, which are 
essential to healthy nutrition. 

Yeo deduces, from a thorough acquaintance 
with the theories of other authorities, the fol- 
lowing : 

" The albuminates in the form of animal 
food should be strictly limited. , Farinaceous 
and all starchy foods should be reduced to a 
minimum. Sugar should be entirely prohib- 
ited. A moderate amount of fats, for the rea- 
sons given by Ebstein, should be allowed. 

" Only a small quantity of fluid should be 
permitted at meals, but enough should be al- 
lowed to aid in the solution and digestion of 
the food. Hot water or warm aromatic bever- 
ages may be taken freely between meals, or at 
the end of the digestive process, especially in 
gouty cases, on account of their eliminative 
action. 



REGULATION OF FLESH 273 

" No beer, porter, or sweet wines of any- 
kind to be taken ; no spirit, except in very 
small quantity. It should be generally recog- 
nized that the use of alcohol is one of the most 
common provocatives of obesity. A little 
hock, still Moselle, or light claret, with some 
alkaline table water, is all that should be al- 
lowed. The beneficial effects of such a diet 
wiil be aided by abundant exercise and by the 
free use of saline purgatives, so that we may- 
insure a complete daily unloading of the intes- 
tinal canal. 

"It is only necessary to mention a few other 
details. Of animal foods, all kinds of lean 
meat may be taken, poultry, game, fish (eels, 
salmon, and mackerel are best avoided), eggs. 
Meat should not be taken more than once 
a day, and not more than six ounces of cooked 
meat at a time. 

" Two lightly boiled or poached eggs may 
be taken at one meal, or a little grilled fish. 

" Bread should be toasted in thin slices, and 
completely, not browned on the surface merely. 

" Hard captain's biscuit may also be taken. 

" Soups should be avoided, except a few 
tablespoonfuls of clear soup. 

" Milk should be avoided unless skimmed, 
18 



274 HEALTH IN THE HOME 

and taken as the chief article of diet. All 
milk and farinaceous puddings and pastry of all 
kinds are forbidden. 

" Fresh vegetables and fruits are permitted. 

" It is important to bear in mind that the 
actual quantity of food permitted must have 
a due relation to the physical development of 
the individual, and that what would be ade- 
quate in one case might be altogether inade- 
quate in the case of another person of larger 
physique." 

Yeo recommends a half pint of hot water, 
taken a half hour before each meal and before 
bed-time, as a valuable aid, especially where 
there is gouty tendency, and recommends, with 
dietetic restrictions, physical exercise as the 
agent for consuming excess of fat deposited in 
the body. He also adds that careful considera- 
tion of each case must be made. A variety of 
food must be prescribed, so that no organic 
weakness will develop from robbing the blood 
of tissue-building material, as is often the case 
from too rigid dietary. 

I give these theories not for the purpose of 
advocating any particular one, but to show the 
divergence of opinion by the ablest writers on 
the subject of reduction of flesh by dietary. 



REGULATION OF FLESH 275 

The chief point of similarity seems to be in 
the great reduction in amount of starchy foods, 
the reduction in quantity of all foods, and the 
suppression of alcohol. 

No system of dietary will reduce the flesh in 
all cases, and any system is incomplete without 
the aid of carefully prescribed exercises. 

The Swedish leaders attach no importance 
to any system of dietary for this purpose, but 
rely mainly on systematized exercise. 

The best permanent results in my own expe- 
rience have been attained by making little 
change in the diet, except in reduction of 
quantity of food, of starchy foods, and of 
liquids with the food, and using systematized 
exercises. 

Exercise must be carefully assimilated, and 
the amount of work prescribed for the stout 
woman must be in accord with her heart ac- 
tion. Nature fashioned her heart for working 
a less bulky machine, and Ave must respect 
Nature's plan. A well-assimilated prescription 
of exercise will tend greatly to improve the 
functions of the vital organs, while overwork 
of any groups of muscles may seriously impair 
them. The energy must be localized in over- 
burdened muscles, but general exercise must 



276 HEALTH IN THE HOME 

also receive much attention. Respiratory 
movements should several times appear on the 
prescription. This aids combustion by intro- 
ducing more oxygen into the blood, and, conse- 
quently, more destruction of tissue takes place. 
Massage of face and neck must attend the 
reduction work, to prevent wrinkles and the 
withered condition of the skin which is apt to 
attend a less careful plan. 

For reduction work I rely on the following 
formula. Each lesson and prescription from 
the lesson chapters of this book can be easily 
adapted to this, in turn, repeating for. the 
movements which appear more than once in the 
formula the movements given in the lesson 
from which selections are taken. Care should 
be taken not to advance too rapidly into vigor- 
ous work. The simple movements should first 
be well practiced. 

1. Respiratory Movement. 

2. Foot Movement. 

3. Head Movement. 

4. Chest Movement. 

5. Abdominal Movement. 

6. Shoulder-blade Movement. 

7. Balance or Foot Movement. 

8. Respiratory Movement. 



REGULATION OF FLESH 277 

9. Lateral Trunk Movement. 

10. Back Movement. 

11. Abdominal Movement. 

12. Lateral Trunk Movement. 

13. Foot Movement. 

14. Respiratory Movement. 

Additional resistance and additional number 
of repetitions for the localized work will also 
prove of great aid ; but the prescription must 
always be based on the individual's heart ac- 




xciv. 



tion, and the posture for practice must be 
adapted to health of pelvic organs. 

The sit-lying posture (XCIV.) adds resistance 
to abdominal muscles, and may be used to ad- 
vantage for simple and, later on, more difficult 



278 



HEALTH IN THE HOME 



abdominal movements, as leg raise ; leg raise, 
knee bend (posture XCV.), and leg raise and 




xcv. 

circumduct, in order of progression, but should 
only be approached by weeks of preparatory 
work. 

It is not always possible to effect any per- 
ceptible reduction in weight, but it is certain 
that muscular vigor and the functions of the 
internal organs are improved, and further ac- 
cumulation of adipose is checked. 



EXTREME LEANNESS. 

Extreme leanness is generally considered as 
undesirable a condition as excess of adipose, 
and the foundation of good results must rest on 
elimination of the causes. The thin woman 
lacks blood ; not only in quantity, but in qual- 



REGULATION OF FLESH 279 

ity. Shall she eat more fuel foods ? one asks. 
Not until the health of her digestive organs has 
been improved, and nature, in consequence, can 
utilize such. Shall she exercise less ? another 
will ask. Not less, perhaps, but more wisely. 
It depends on the cause of her thinness. 

I will advise that she read and ponder well 
the chapter on Fatigue and Rest, for on that 
hangs the law of her existence. We must rest 
her, and we must feed her discreetly, in small 
quantities and frequently. She must also prac- 
tice systematized exercise, and breathe plenty 
of fresh air. 

Her exercises will probably be passive, and, 
in any case, they will be milder than those pre- 
scribed for her stout sister, though the same 
general principles are involved. The blood 
current must be forced through the entire mus- 
cular system, and the functions of the body 
will be thereby increased. Massage, perhaps 
with oil, will be a valuable remedial agent for 
her, but it must be of a less vigorous character 
than that arranged for the stout woman. 
Turkish baths (providing her heart action per- 
mits them) are also valuable aids to tissue 
growth. I base this on authority of Winter- 
nitz. 



2S0 HEALTH IN THE HOME 

The thin woman must await patiently the 
evolution of better conditions. A year must 
be to her as a single day, which is not gener- 
ally in accord with her taste. Usually we find 
her restless, Impatient, impulsive, and, before 
collapse reaches her, priding herself on the 
multiplicity of duties she can at one and the 
same time perform, an accomplishment by no 
means a virtue, as this broad sweep of labor 
ultimately results in collapse. 

Prominent among the many causes for the 
defect called leanness, are nervous worriment, 
too little fresh air, and mal-assimilation, which 
may be due to one or the other or both the 
preceding. These may give rise to organic 
weaknesses, which in many cases grow into 
grave conditions before medical aid is sought ; 
or they may be the result of organic weakness. 
In extreme cases, absolute rest, fresh air in 
plenty, simple, frequent feeding, and massage 
are the beginning treatment for home cases, 
whatever may be the cause. 

By absolute rest, I mean that the patient 
must be isolated from all care or knowledge of 
care. Not even the interesting phases of 
home life should reach her. A quiet, sunny 
room, and a cheerful, but not talkative, attend- 



REGULATION OF FLESH 281 

ant are the chief characteristics of this home 
rest cure. This will seem an impossibility to 
the woman who is able to go about her usual 
routine; but if she will but recall that her real 
duty is to restore and preserve her health, and 
so spare her friends the calamity of constantly 
caring for her in her invalidism, she will find it 
easily possible. Two months' isolation in a 
room of her own home should appeal to her as 
a more desirable issue than as many years in 
an institution, the fate that is sure to be hers 
if she neglects these early warnings. She 
must move out of herself, and allow Nature 
opportunity to restore her worn-out body. 

By simple, frequent feeding, I refer to the 
milk dietary prescribed by our specialists. 
These methods should be carefully studied, 
and the use of heavier foods added, according 
to the conditions of the patient. 

Massage should be mainly for limbs and 
back, unless the physician's diagnosis decides 
the advisability of it for viscera. Except in 
some cases of uterine weakness, massage for 
the digestive viscera will be of great value. 

The foregoing remarks apply to those cases 
where emaciation is the result or accompani- 
ment of some serious organic disease, or where 



282 HEALTH IN THE HOME 

it is the result of mal-nutrition or dyspepsia. 
In all such cases the dietary is matter for care- 
ful individual study, and only the most general 
principles of diet can be made universally ap- 
plicable. Rest, food, fresh air, and massage, 
however, will always apply. 

In average cases of leanness, where no es- 
pecial disease exists, a few simple rules care- 
fully observed will be of great advantage in 
improving weight. 

Plenty of sleep and fresh air; avoidance of 
worry; repose of manner; daily cold bathing 
(see chapter on Bathing) ; absolute rest, from a 
half hour to two hours, after the noon meal ; 
frequent, easily-digested meals, gradually in- 
creasing in quantity ; and massage and exercise 
to improve tissue growth, constitute the thin 
woman's curriculum. 

The exercise prescribed in the foregoing 
chapters will serve for bringing tissue change. 

Milk and cream should enter largely into 
the dietary. In case it causes acidity, a little 
salt or bicarbonate of soda, or both, may be 
added. Matzoon is a valuable aid in tissue 
building.* Eggs, game, fish, mutton, bread 

* Matzoon is a predigested food made from sterilized milk, 
and according to Prof. William H. Porter, M.D., in an article 



REGULATION OF FLESH 283 

and plenty of butter, cod-liver oil, baked ap- 
ples, soups of marrow bones, vegetables, and 
other nourishing, easily digested foods of this 
order, had best form the staples of dietary. 
Grapes and oranges, pears, peaches, plums, 
apricots (cooked or uncooked), and other large 
fruits, except bananas, are valuable foods. 

I refrain from any more specific remarks on 
this subject, however, as nearly every case 
comes within the province of the physician, 
and the instructor in physical culture should 
act only in concert with him. No two cases 
of this kind present conditions of sufficient 
similarity for the establishment of general 
rules. Nearly every case can be improved by 
systematic, carefully prescribed exercise ; but 
the prescription should be specific, and not 
general. The general character of the exercises . 
from which the prescriptions should be made 
is shown in the lesson of Recumbent Posture 
Movements. 

in Merck's Bulletin, vol. vi. Nos. 1 and 2, it contains fully 
double the amount of nourishment found in koumyss. It is 
very smooth and palatable, and is strongly endorsed by lead- 
ing physicians. Its originator is Dr. Dadirrian, a naturalized 
Armenian. His laboratory is at 73 Lexington Avenue, New 
York. 



CHAPTER XXIV 

FATIGUE AND REST 
" Rest is the sweet sauce of labor." — Plutarch. 

THE necessity of analyzing the sensation we 
call fatigue, and the theory of rest has 
come to the notice of but few of us, even those 
whose lives of care demand a rational compre- 
hension of these subjects. Fatigue has seemed 
an inevitable condition of our hurried lives; 
and rest, nature's antidote, sparingly admin- 
istered, and usually dispensed with as soon as 
the top of the hill is sighted. When the abili- 
ties thus overtaxed are exhausted, collapse is 
the result, and the rest cure yawns to receive 
the victim. What a blessing that we have 
those retreats, although they are but alms- 
houses for impoverished humanity of good 
degree ! 

Exercise of any kind involves brain, spinal 
cord, and nerves; and overwork, either of mind 
or muscle, affects the individual unfavorably. 



FATIGUE AND REST 285 

La Grange, in his " Physiology of Bodily 
Exercise," describes physical fatigue as " the 
sensation experienced by the individual after 
excessive muscular activity. It is a true regu- 
lator of work, which becomes the more sensi- 
tive the greater the danger which the exercise 
is causing the organism. 

"In a feeble man, the sensation of fatigue 
is very painful, as the organs have less resist- 
ance, consequently undergo more easily dam- 
ages due to fatigue." 

He explains repose as " the necessary inter- 
val for the power of repair possessed by living 
organism as the essential condition for the 
elimination of the waste products of work; or 
the period necessary for the blood current to 
wash out the muscle and carry away waste 
products which are loading its fibres. 

Muscular work causes exaggeration of 
vital phenomena, and gives to all the functions 
a greater intensity; it quickens the pulse and 
respiration, and raises the temperature of the 
body. Rest slows the pulse and respiration, 
and lowers the temperature of the body." 

Mental fatigue is less easily defined than 
physical fatigue. It is recognized in every 
home. Its synonyms are legion. More seri- 



286 HEALTH IN THE HOME 

ously than physical fatigue it threatens our 
country with dire disaster. We may classify 
it in three stages. First, nervousness, or 
Americanitis as foreigners call it ; second, 
nervous exhaustion ; third, nervous prostra- 
tion. In its first stage, it may be easily over- 
come by adopting rational living habits. The 
second stage presages danger; but if organic 
conditions are favorable, and ample time al- 
lowed for a complete recovery, a useful life 
may yet result. The third stage stamps the 
victim an invalid, and she and her friends are 
fortunate, indeed, if comfort ever comes to her. 
Possibly, she may suffer little or no pain, but 
an indescribable feeling of exhaustion and irri- 
tability that is rarely overcome attends this 
condition. We speak of this state as neuras- 
thenia; and while it is visited upon many busi- 
ness men, it is deplorably the fate of Ameri- 
can women. It is doubtless due in most cases 
to faulty nutrition and insufficient rest. Nerves 
properly fed, used, and rested do not com- 
plain. They are long suffering, but rebel at 
continued imposition, and collapse is the result. 
Enfeebled digestion, lack of assimilation, im- 
perfect circulation, mark the neurasthenic 
patient. 



FATIGUE AND REST 287 

Everybody should understand himself suffi- 
ciently to keep within his limit of comfortable 
existence. Exhaustion should never be expe- 
rienced. When a person finds that one hour's 
work of any certain kind brings fatigue, he 
should keep the recurrence of that duty within 
a fifty-minute limit next time, providing the 
conditions remain the same. We seldom find 
an American heeding the danger point or 
danger signals. 

Mental fatigue may often be relieved by 
changing the subject of thought, even when no 
physical aid is brought to bear upon it ; but 
the influence best calculated to rest the tired 
mind is bodily exercise, arranged to draw the 
excess of blood from brain to muscle, and ac- 
companied by respiratory exercises to reoxy- 
genate the blood. By this plan the mind may 
be kept in a wholesome condition. 

For this practice I recommend something 
as follows : 

Foot Movement. — Neck firm; /teels raise. 
(10 repetitions.) Be careful to maintain good 
posture. 

Shoulder-blade Movement. — Arm 
stretching ox circling. (12 repetitions.) Care- 
ful to practice slowly and resistively. 



288 HEALTH IN THE HOME 

Trunk Movement.— Neck firm ; trunk bend 
or twist. (5 repetitions.) 

Respiratory Movement. — Anns sideways 
raise, inhaling. (10 repetitions.) 

Close with the beginning foot movement. 

The movements are described in the pre- 
ceding lessons. 

This occupies but five minutes, and if prac- 
ticed in a draught of fresh air, and from good 
posture, it will prove a mine of advantage. 

Too long-continued concentration of will 
power on exercise of any one kind fatigues. 
In such instances rest is often experienced by 
a change of exercise. It may even be exertion 
of a more wearying nature than that which 
produced the fatigue, but it is sure to direct 
energy to other groups of muscles, allowing a 
fresh current of blood to circulate through 
those overtaxed, nourishing and resting them. 

For example : writing, or other hand exercise 
that employs the flexor muscles, causes fatigue 
that can be dissipated by a hand extension 
movement; i. e., opening the hand slowly and 
forcibly by contracting the muscles on the 
outer side. It is a mistake to clench the 
hand in gymnastic exercise for this purpose. 
Labor has already overfo reed the flexor muscles, 



FATIGUE AND REST 289 

and we must isolate these and energize the ex- 
tensors. (See lesson on Recumbent Posture 
Movements.) Arm flexors are rested by shoul- 
der-blade movements, and chest raising is sure 
to be restful after long-continued sitting occu- 
pation, with chest drooped. Fatigue from 
walking or bicycle riding may be relieved 
by assuming recumbent posture, neck firm, 
and practicing a slow bending and stretching 
of the ankles. The movement from this pos- 
ture rests the muscles, even though the same 
ones are employed that have become fatigued ; 
less energy is required than if erect posture 
were maintained, and the venous current is ac- 
celerated by both the position and movement. 
Twenty successive repetitions of this move- 
ment, followed by ten minutes or more of re- 
pose, with feet resting on a plane higher than 
the trunk (posture LXVIII., Recumbent 
Movements), will bring good results. 

Rapid exertion, like running for a street car, 
should be avoided by those unaccustomed to 
violent exercise. A woman will sometimes 
not regain in several hours the vigor expended 
in such unnecessary haste. Far better lose 
that car, or even miss a train, than deplete the 
health by an injudicious outlay of energy and 
19 



29O HEALTH IN THE HOME 

strength. A rapid walk is not apt to fatigue a 
woman of good vital health, if the speed is 
gradually accelerated. In the act of walking, 
the body is constantly supported, the balance 
changing easily from heel to toe. But in run- 
ning, there is an instant between steps when 
the body is in complete suspension, having no 
support, and more energy is expended in 
throwing the weight thus from step to step 
than would be used in rapid walking. When 
it is necessary to run, the pace should be grad- 
ually increased from a walk, the head should 
be held erect, the chest raised, and comfortable 
breathing through the nose maintained. The 
run should not end abruptly, but should grad- 
ually merge into the rapid walk, and this into 
the normal pace. Treat yourself as you would 
a valuable horse, in regard to speed. 

Running up stairs is not only bad for the 
health, but is also undignified and ungraceful ; 
yet many women persist in doing it, to their 
harm. I have explained the theory of fatigue 
from running; add to that the resistance 
offered by raising the weight of the body from 
stair to stair, and you will see clearly why it is 
an unhygienic custom. The task of climbing 
stairs need not be a fatiguing one, if properly 



FATIGUE AND REST 



291 



executed. The trunk should be held erect and 
the chest should not be allowed to droop. 
Place the foot flat on the stair, and steadily 
raise the body from this 
support (posture XCVL). 
The knee-stretch move- 
ment is here particularly 
demonstrated. Advance 
steadily; do not pause be- 
tween steps, as momentum 
is thus lost, and additional 
energy is needed to ad- 
vance the next step. 

Often what we call 
fatigue is really hunger. 
The nourishment of our 
last meal has already been 
entirely used up, and the 
blood needs a fresh supply 
to use in running the hu- 
man engine. It is neces- 
sary to satisfy this demand by some simple, 
easily assimilated food. A cup of warm broth, 
clam juice, gruel, milk, or matzoon, an egg taken 
raw, a baked apple, a slice of well-buttered 
whole-wheat bread, or some other nourishing 
food should be taken. Such refreshment, 




xcvi. 



292 HEALTH IN THE HOME 

while it answers the demand, does not tax the 
digestive powers sufficiently to render contin- 
uance of work a harmful proceeding. 

If Americans would but interpret correctly 
the word " economy," fatigue would not be so 
constant an attendant on their lives. In the 
majority of homes, economy is applied only 
in reference to finance. , It has no definition 
in regard to the expenditure of physical and 
mental resources. Economy of time is only a 
trifle more intelligently dealt with. A woman 
fancies she is saving time when she employs 
her mind and her hands on different subjects 
at one and the same time. She wonders why 
the making of a cake tires her while the cook 
would experience no fatigue under the same 
amount of labor. The solution would be easy, 
if she would but realize that the cook's mind 
does not reach out to other subjects while 
engaged in that occupation ; but her own 
is grasping after a score of other duties and 
claims, wholly foreign to what she is engaged 
in. With that cake she stirs the entire day's 
programme, plans her next season's wardrobe, 
arranges the education of the children, the 
charity work in the church, and attends to a 
score more of duties and interests ; hence her 



FATIGUE AND REST 293 

fatigue. Hands can follow brain dictation, 
but tire if working at odds with the brain. 
When hands are active, try and concentrate 
the mind on their occupation. When the brain 
is working in the abstract, relax muscular 
force. The energies are thus conserved, and 
better work results. 

Much energy is wasted by unnecessarily 
holding one's self in a tense muscular condi- 
tion. This tension is equally harmful whether 
one is under influence of physical pain or men- 
tal stress. 

We can bear pain more easily by relaxing 
the muscles than by tightening them. The 
clenched hands and suspended breath, when 
one is in the dentist's chair, increase the suffer- 
ing. Of course we must have a certain amount 
of courage to meet suffering and danger; but 
true strength is wasted, not increased, by the 
exaggerated force we mistake as helpful. Even 
the schoolgirl resorts to tension, and endeavors 
to concentrate her thoughts by twisting her 
foot around the chair-leg, pushing her tongue 
into the roof of her mouth, and forcing her 
muscles to rigidity when they should be in re- 
pose. The restless tapping of the fingers or 
foot, the strained attitude of attention at con- 



294 HEALTH IN THE HOME 

cert or church, as if endeavoring to aid the per- 
former or speaker, or the earnest efforts at 
helping the carriage horses when haste is espe- 
cially necessary — all are a useless drain upon 
vital energy, which should be avoided. 

A certain amount of repose maintained in 
every act of life will help to preserve the ener- 
gies. Repose in walking and in standing is ac- 
quired by proper, systematic exercise. Let the 
chair, carriage, or couch, as the case may be, 
hold your physical weight ; do not hold your- 
self up on either. Particularly on retiring 
should the muscles be relaxed. Sleep is the 
more easily induced if we make ourselves con- 
scious of physical weight, and feel that every 
limb is resting heavily upon the couch. The 
mind is often hard to relax; we can help this 
along by moving out of the physical body, 
and by letting the mind wander untrammelled. 
Do not try to stop thinking, and especially do 
not burden the mind with such wrongly pre- 
scribed remedies as adding imaginary columns 
of figures, counting sheep, etc. It takes a 
vigorous person to induce sleep by any such 
means, and I have yet to find a person of weak 
nerves who has been able to benefit by this 
unnecessary exercise of will power. Let the 



FATIGUE AND REST 295 

mind alone. It cannot run riot long if we 
simply do not try to chain or control it. A 
few simple exercises arranged to draw the blood 
to the extremities, and a simple respiratory 
exercise (see lesson on Recumbent Posture 
Movements), will usually rest the overburdened 
mind, and sleep will prove a sweet restorer. 

Cares often burden the mind after sleep 
comes. This generally indicates an unhealthy 
physical condition, although it may be entirely 
due to mental fatigue. (For children's dreams 
see chapter on Early Life and Training of 
Children.) 

The American voice is apt to be very tiring. 
It is in most cases sharp or shrill, loud, harsh, 
or guttural — the exception is one of smooth- 
flowing tones — and both speaker and listener 
are consequently fatigued. Why is it that so 
much attention is given to educating the mind, 
while the voice is so wofully neglected ? Un- 
less a girl gives promise of being a prima 
donna, money is rarely expended in cultivat- 
ing her voice, even though it might prove her 
most lasting charm. Nothing soothes a sick, 
a nervous, or even an angry person so much 
as a sweet, well-modulated voice ; and a harsh 
one is as irritating as discordant music to the 



296 HEALTH IN THE HOME 

nerves. Especially should a mother, nurse, 
teacher, minister, or doctor have an even, well- 
governed voice. A child with a tendency to 
St. Vitus's dance should never be allowed to 
hear a sharp or an impatient tone. Women 
who are subject to bad tempers will find much 
help to self-control through calming the voice, 
and making the respiration slower. Oblige an 
angry child to breathe slowly and talk gently, 
and immediately his anger will soften. Impa- 
tience and repining wear terribly on nerve 
vigor, and inscribe themselves upon the face in 
ugly lines and wrinkles. 

Fear is also very exhaustive ; and could we 
but fortify ourselves against that emotion, the 
heart would have much less hard work to per- 
form. You can easily verify this by noting 
the heart-beat of a delicate child, or of a timid 
animal, after being subjected to fright. On 
the other hand, fear is frequently a stimulant 
to fatigued muscles; so also is pleasure. For 
illustration, a tired army may be incited to un- 
told energy by sudden tidings of a victory, 
and also by news of defeat when retreat is 
ordered. A child can always be stimulated to 
exertion by the anticipation of pleasure. Fear, 
not joy, however, is producing Americanitis. 



FATIGUE AND REST 297 

Fear and rivalry, and we might also add de- 
spondency, are co-workers to the ruin of peace 
and happiness. If we could but see the hu- 
morous side of despondencies, for there always 
is a humorous side, how much suffering we 
could spare ourselves ! 

It is often hard to determine between fatigue 
and indolence, in the case of a child, and one 
in charge of children should study well their 
physical conditions before deciding. Never 
compare one child's strength with another's, 
nor one woman's strength with another's; each 
must be estimated according to her individual 
resources and idiosyncrasies. 

Every woman of delicate physique should 
take a half hour's repose in the middle of each 
day; after the noon meal is a good hour for 
this. It economizes in labor and time, as she 
is better fitted to perform her duties afterward. 
I don't mean she should lie down and read, 
but compose herself, and allow her body com- 
plete rest, free from mental as well as physical 
effort. Even ten minutes of such entire re- 
pose gives much benefit. 

A woman while entertaining callers should 
make herself and her guests as comfortable as 
possible. When a guest rises to depart, the 



298 HEALTH IN THE HOME 

hostess should consider the visit completed, 
and not prolong the conversation unless the 
visitor will be seated again. This is not only- 
courteous, but spares both guest and hostess 
painful fatigue. 

Strength is often needlessly exhausted by 
dwelling on mental and physical sufferings. It 
is most unwholesome to rehearse ills, even to 
one's best friends; it is unwholesome for both 
parties. Better put the best foot forward, and 
make the best of life, confiding ailments only 
to one's physician, or to some one able to lend 
strength or courage. Mere emotional sympa- 
thy is harmful. 

It is unwise to grovel in other people's mis- 
ery. Lend a helping hand to the depressed, 
but do not let your strength go out in imagin- 
ing yourself in his place. The text, " Bear ye 
one another's burdens," does not necessarily 
include assuming his misery. Sentimentality 
is not of advantage in charity work. Work 
practically among the distressed, make them 
comfortable as far as is rationally practicable, 
but save your best energies to brighten your 
own home. Many noble charity workers mis- 
take their real duty by exhausting themselves 
with emotional work among the poor, thus rob- 



FATIGUE AND REST 299 

bing their home circle of the genial compan- 
ionship they owe there. 

In case of illness in the family, fortify your 
strength for emergencies, by sufficient nour- 
ishment and rest. Do not allow your appetite 
to flag with that of the sick one. This you 
may think is more easily said than done ; but it 
should be easily done, since husbanding your 
strength may enable you to actually save 
the life of your loved one. Take a practical 
view, and put aside the emotional. It can be 
done if you view it rationally. If your throat is 
too contracted from grief to admit the passage 
of solid food, drink nourishing broths instead, 
and nature will help you in regaining your cour- 
age. Do not so far mistake duty as to sacrifice 
your life to save another's. Study, instead, to 
save both. Let your head rule your emotions, 
and always practice economy of energy. A 
cool, practical hand may save a life ; and a life- 
time of ill-health may be caused by indulging 
in ill-judged emotions and unnecessary efforts 
made from mistaken ideas of duty. 

Every woman, and especially every girl, 
should be kept free from fictitious emotional 
excitement. It renders girls morbid, and dulls 
their capacity for real sentiment, to allow them 



300 HEALTH IN THE HOME 

to indulge in emotional love, even for one an- 
other. Abnormal emotions often embitter a 
woman's whole life; and the emotional love of 
a child for a playmate, a dog, or some other 
pet is often unwholesome in many ways. The 
desire for such habits will vanish under proper 
influences. The best antidote for this is well- 
regulated gymnastic exercise and fresh-air 
sports, with no time allowed for moping or 
dreaming. 

Misdirected duty, impulsive outlay of 
strength, unskilled labor, the grasping for the 
unattainable, social and financial rivalry — 
these, not the real duties of life, wear our 
women out. 

Nagging worriments of life are more wear- 
ing than real burdens. Don't admit a nagging 
person (even if it is your mother-in-law) to 
enter into your life. If she must dwell under 
your roof, have a clear and definite understand- 
ing as to any bone of contention, settle it 
calmly and kindly, and let it be clearly under- 
stood as then settled, and that no subsequent 
nagging will be permitted. A person thus 
armed can win any battle. 

Financial slavery is the curse of many valu- 
able lives. A proud woman cannot endure 



FATIGUE AND REST 301 

the slavery her husband, lavish in every other 
direction, sometimes places her under in the 
matter of money. 

A capable woman worker, performing well 
the duties of a man in a similar position, chafes 
under the galling fact that she receives but half 
the wages which would be paid the man. 

The laws of physical culture are the laws of 
nature. We study her demands — the theory 
of cause and effect, the human body as a ma- 
chine, the mind as the individual — and readjust 
these laws through her means where we find 
they have been ignored. 

One of nature's greatest lessons is rest, re- 
pose. I do not use the word "repose" as a 
synonym for " deenergizing the system," a 
phrase made ridiculous by the caricaturing 
Delsarte's beautiful work has suffered at the 
hands of so many incompetents, but as the 
best that nature can give us. Rest ! The ces- 
sation from toil that nature always demands; 
the freedom from a worrying existence ; peace, 
if the term please us better. 



CHAPTER XXV 

BICYCLING 

" Venture not to the utmost bounds of even lawful pleasure ; 
the limits of good and evil join." — Fuller. 

THE bicycle is a boon to over-burdened 
Americans, and is destined to prove wo- 
man's emancipation from the slavery of dress. 

Those advanced in years, as well as those 
still in the enjoyment of youth, appreciate the 
pleasure of this pastime, which combines the 
exhilaration of the exercise and rapid motion 
with the good effects of fresh air. 

Business men and women and tired mothers 
alike need an encouraging influence to take 
them into the open air, and for this, and the 
other advantages here suggested, we have 
great reason to appreciate the bicycle. 

As 'with any other valuable adjunct to 
pleasure, we must, while studying its advan- 
tages, also give ear to its disadvantages, and, 
in adapting its use, make sure to avoid attend- 
ant errors. 



BICYCLING 303 

That the recreation is often carried to ex- 
cess, and that bad posture is a criminal of- 
fence not only to the figure and health of the 
rider, but also to the eye of the beholder, are 
truths daily forced upon us, and no space is 
necessary here for advice that would be but 
repetitious. There are graver features of harm 
to result from the indiscriminate use of the 
wheel. I will suggest a few, but lack of space 
will prevent my elaborating on any of them. 

In all specific exercises, certain muscles are 
developed at the expense of others ; and the 
bicycle devotee, as well as the professional 
oarsman, cannot remain symmetrical in mus- 
cular development without the aid of other 
exercises adapted to strengthen the muscles 
not actively employed in these sports. Row- 
ing develops the abdominal muscles, and those 
of the back, forearm, wrist, and front of the 
leg. The chest becomes narrow, the biceps 
small, and the shoulders more or less drooping. 
In order, therefore, to make rowing beneficial, 
the oarsman should also use exercises to direct 
the energies to the groups of muscles that op- 
pose or antagonize the ones over-forced. The 
tennis player also suffers from unequal use of 
the energies; and the skill of the croquet 



304 HEALTH IN THE HOME 

player is still more unfavorably employed, as 
drooping chest posture is added to one-sided 
exercise. 

In bicycling, the energy is directed to cer- 
tain groups of muscles, while others are merely 
placed on a continuous stretch, which is not 
exercise, and still others are neglected alto- 
gether. Among those unemployed are the 
chest muscles and intercostals, which should 
be our most flexible ones for. advantage in good 
respiration, and also as an aid in resistance to 
disease, especially of lungs. It has been 
proved that weak lungs have been strength- 
ened under moderate use of the wheel, but 
the benefit has come from the fresh air, rapid 
motion, and the pleasure afforded, rather than 
from the exercise. 

The muscles specifically involved in bicy- 
cling depend upon the pace, the grade of the 
track, the posture assumed, and the repose 
and skill (or lack of it) possessed by the rider. 
The slow or walking pace uses primarily the 
muscles of the calf and thigh, and, after skill 
in poise is attained, places no more demand 
on trunk muscles than ordinary walking does. 
In other words, after one has learned to ride, 
the pastime ceases to be a specific exercise. 



BICYCLING 305 

In propelling the bicycle up a grade, or in 
speeding, especially when the trunk is inclined 
forward, the muscles of the back, arms, shoul- 
der-blades, and even abdomen are called into 
heavy use by being placed on a tension. This 
tension, however, is not of value in rendering 
the muscles flexible and capable of good con- 
tractility, essentials, necessary in preserving the 
powers of the body. The blood current is 
called to the muscles wherein the energy is 
localized, but tissue growth and destruction do 
not take place as they do from exercises that 
are attended with momentary pauses of relaxa- 
tion, and that force the blood current to differ- 
ent groups of muscles in succession or order, 
rather than placing so many on a stretch at 
once, and consequently making so heavy a 
demand upon the circulatory apparatus. 

The height of the handle-bar and of the seat 
are also matters of important consideration. 
The individual's length of arms and height of 
trunk, not entire stature, should be considered 
in deciding these. Short arms need a higher 
handle-bar than longer ones do, and the person 
whose length is in favor of trunk rather than 
legs, needs the higher handles. 

Women generally need higher handle-bars 



306 HEALTH IN THE HOME 

than men do. The distance from seat to ped- 
als should also be adjusted in accord with the 
leg measurement. The heel should not be 
unduly raised, nor should it be depressed, in 
the leg extension and flexion attendant upon 
the exercise. The height of the saddle reg- 
ulates this. Economy of strength is gained 
through having these mechanical adjustments 
accurate. The most harmful feature of riding 
is the pressure of the narrow saddle. The 
narrow saddle causes pressure upon the pelvic 
organs, especially if the " scorching" position 
is assumed, and is exceedingly harmful, affect- 
ing both sexes unfavorably. Some say with 
indifference, " Yes, the narrow saddle causes 
discomfort, but one gets used to it. " " Getting 
used to it " means, in many cases, permanent 
injury. The ideal saddle is yet to be found, 
although it is hoped that the recent improve- 
ments will tend greatly toward preventing the 
injuries to nerve health that in some cases have 
proved alarming. The " Duplex" seems to be 
the most favorable to the health of the rider. 

The exercise of the lower limbs to the neg- 
lect of the upper muscles, combined with the 
continued leverage brought to bear on the hips, 
directs an excess of blood current to the mus- 



BICYCLING 307 

cles and organs of that part of the body, which is 
of itself pernicious. These two, the saddle 
pressure on the pelvic organs and the leg exer- 
cise, combine to cause a nervous irritation which 
will wreck the health and future career of many a 
valuable life, if strict measures are not adopted 
to prevent their continuance. Let mothers look 
well into this from an anatomical and physio- 
logical standpoint, before allowing their chil- 
dren's future to be wrecked by a pastime that 
can easily be supplemented so as to make it 
a healthful rather than baleful exercise. 

The " bicycle face " is generally understood 
to be the external expression of fear and anx- 
iety; but whether it is from such a cause, or 
the result of nerve pressure above alluded to, 
it is certainly necessary to take measures to 
prevent it by better preparation in skill and 
poise, if the cause lies in their lack, or in adopt- 
ing a saddle and assuming a posture that can 
cause no irritation to sensitive nerves. 

Those of hemorrhoidal tendencies are apt 
to suffer irritation from wheeling, and pelvic 
weaknesses are liable to be seriously increased 
by the exercise. 

Dress is of engrossing interest to our women 
riders. It must* be comfortable, artistic, wo- 



308 HEALTH IN THE HOME 

manly. (For undergarments I refer to the 
chapter on Dress). The knickerbockers and 
leggings should be the same color as the skirt ; 
clinging material should not be used in the 
skirt; use, instead, stiff material, asbrilliantine, 
so that the leg motion is not noticeable. The 
skirt should reach below the knee, so that in 
walking it is perfectly in keeping with the wo- 
manly tastes of the present age. It should 
also be so adjusted as to hang gracefully over 
the wheel. Jacket and cap need not suggest 
masculinity.* 

Symmetry of growth and stature, appor- 
tionate use of the muscles, and flexibility of 
muscles, especially of chest walls, cannot be 
obtained through bicycling alone, and in a few 
years the need of supplementary exercises will 
be generally felt, as it already is in many cases. 

The great needs in this are balance, arm, 
chest, shoulder-blade and lateral trunk move- 
ments. I will give here a formula, and would 
suggest that the lessons in the foregoing chap- 

* Mrs. Rew's " Delsarte Ideal Bicycle Costume" appeals 
to the business woman and schoolgirl, as well as to the wheel- 
woman. Its artistic, a§ well as hygienic, cut of waist and 
skirt, and the attachment of knickerbockers against the skirt, 
are salient points characteristic of this suit. 



BICYCLING 309 

ter be adapted to it, repeating the movements 
as indicated in the formula from the same les- 
sons. 

PREPARATORY EXERCISE FOR BICYCLING. 

Respiratory Movement. 
Head Movement. 
Balance Movement. 
Shoulder-blade Movement. 
Chest Movement. 
Balance Movement. 
Back Movement. 
Abdominal Movement. 
Shoulder-blade Movement. 
Lateral Trunk Movement. 
Balance Movement. 
Respiratory Movement. 

The lesson of Recumbent Posture Move- 
ments should be practiced after returning from 
a fatiguing ride. By exercising the muscles, 
even the tired ones, from restful posture, the 
blood is forced through the tissues without 
causing strain, and great advantage results from 
washing out the muscle fibres with a fresh blood 
current, and thereby relieving congestion. If 
but little time is allowed for rest exercise, let 



3IO HEALTH IN THE HOME 

the formula cover (from Recumbent posture 
lesson) the following: 

Chest Raising. 

Foot Movement. 

Abdominal Movement (hook-lying, hips 
raise). 

Respiratory Movement, from posture 
LXVIII. 



CHAPTER XXVI 

DRESS : ITS INFLUENCE OX MIND AND ON 
HEALTH 

" Fine clothes are stilts to individuality." — Brixton. 
" It is the mind that dresses the body." — Mulford. 

A N able thinker has said, " The human per- 
son is composed of three parts : body, 
soul, and dress. " 

The inference to be drawn is, that dress is 
a more powerful factor in the creation of the 
individual than we have heretofore acknowl- 
edged. 

We all feel our best when dressed our best. 

The clothes we wear exert great influence 
on the conception and execution of our ideas 
and aims, both from a physiological and an 
aesthetic standpoint. /Esthetically considered, 
dress is an exponent of character. It also, to a 
great extent, shapes character. Prentice Mul- 
ford, in his " Religion of Dress," explains 
clearly this reflex influence. 

The slovenly mind is expressed in slovenly 



312 HEALTH IN THE HOME 

attire. Improve the dress, and the mind will 
show like improvement. The habitually well- 
dressed individual will suffer in moral tone if 
forced to appear in uncleanly or mean clothing. 
For every age and every grade of society we 
find mind and dress reciprocal influences. 

We need to live amid plenty of color and 
light, and it will be a boon to humanity when 
black drapery as an emblem of mourning is 
reckoned among the customs of the past. The 
bereaved would find comfort and peace the 
sooner were she to attire herself in soft gray, 
£cru, or cream tints, instead of black, whether 
she be of a practical or an emotional nature ; and 
thus attired she would carry with her an air of 
calmness which would make her presence wel- 
come everywhere. In contrast with such influ- 
ence, her emblems of grief cast a gloom over 
all natures with whom she comes in contact, 
and her health and the health of others suffer 
in consequence. 

A woman should study her figure and her 
complexion in arranging texture and color for 
dress. Eyes and hair give suggestions of color 
theme in nature's plan, which should be studied 
for individual dress. Tints must harmonize, 
else mental discord is sure to follow. 



INFLUENCE OF DRESS 313 

Age should also be considered. While the 
elderly woman appears a caricature when 
dressed in girlish attire, we regret still more 
to see any woman dressed " too old " for her 
years. Woman's age is as she heralds it; and 
we deplore the woman who labels herself old. 
Let the elderly woman dress as the middle- 
aged, the middle-aged as the young woman, 
and then we will have no old women. 

Dress should always be suited to climatic 
conditions. A cold, raw day calls for warm 
tints, and a hot day for cool tints. The woman 
who intentionally overdoes elaborateness on a 
plain occasion, shows lack of refinement. 

The physiological influence dress has on our 
lives, necessarily claims most space in this 
chapter. 

Our women lack the fullest expansion of 
their abilities, from enslavement to custom, 
and the most arbitrary of custom's rules are in 
relation to dress. From the tight glove and 
the narrow-toe shoe to the lace veil, freedom 
is curbed and ambitions are checked by these 
barriers. But it is underwear rather than out- 
side clothing that especially hampers good 
growth and activity. 

In this chapter I mean only to suggest plans 



314 HEALTH IN THE HOME 

for the adjustment of clothing, to secure econ- 
omy of health, prevention of invalidism, and 
exaltation of the individual. 

Clothing to be worn next the skin should be 
adapted to facilitate its functions, and selected 
with that end in view. None should be allowed 
which may chafe, irritate, or chill it. The skin 
is not generally valued at its true worth, nor 
do we realize how intimate is the relation be- 
tween its healthy action and the true happiness 
of the individual. Too often it is considered 
a mere covering for softer tissues beneath. It 
serves us for this purpose, but for much more 
besides. The skin is one of the most impor- 
tant sewers of the body. Its perspiratory 
pores are very numerous — twenty-five hundred 
to the square inch, two million three hundred 
thousand in all. If straightened out and placed 
end to end they would extend over two and a 
half miles in length. 

These pores open outward from the glands 
that secrete impurities thrown off by the blood 
in its circulation, and exude an average of two 
pounds for the adult during twenty-four hours. 
I will take no more space, however, for ana- 
tomical data, except to suggest the subject as 
one for broader research. 



INFLUENCE OF DRESS 315 

I quote these facts merely to show the need 
of properly clothing the body, if for no other 
reason than to protect the skin for the preser- 
vation of its functions. It is obviously neces- 
sary that the body be clothed with material of 
a porous nature, so that air may reach the skin. 
It is necessary also that it be clothed evenly, 
not overburdened in some parts, to their detri- 
ment, from overheating, and excluding the 
action of the air; nor neglected in others, to 
their detriment, by chilling the surface, causing 
congestion, or colds as we say. Experience 
teaches that wool is lighter, more agreeable to 
the touch, and a better protection both winter 
and summer, than any other material used for 
underclothing. Our women are apt to de- 
nounce wool from prejudice, unmindful of the 
fact that our manufacturers now have the 
daintiest and softest of textures in this fabric — 
textures that would be admired were they pre- 
pared for outer rather than under wear. From 
prejudice many also say that the wool garment 
for the lower limbs would overheat them, ut- 
terly disregarding the fact that the waist and 
lower chest are overheated by the use of air- 
tight clothing that custom has for many gen- 
erations beguiled us into wearing. I dislike 



316 HEALTH IN THE HOME 

to feel that our 'women are inconsistent, but in 
no other way can I see this trait so strongly 
marked as in this of underwear. 

In this chapter I shall make but a few sug- 
gestions, trusting that they will help many 
toward the initiatory steps in freedom of dress. 

The union suit, in place of the two garments 
of former custom, is a valued innovation in 
woman's wardrobe. It spares much inconven- 
ience of bulk around the waist and hips ; and, 
if properly laundered, shrinkage need not re- 
sult, provided, of course, good material is pur- 
chased. 

The union suit for winter should reach the 
ankle, as well as wrist. Much rheumatism, neu- 
ralgia, and other ills would be spared our wo- 
men were they to observe this caution as care- 
fully as they do the style of outer clothing.* 

* In urging this style of underwear, I will say that the Ypsi- 
lanti (Mich.) Health Underwear Co. furnish the most satisfac- 
tory garments, inasmuch as they have every variety of fabrics, 
from the daintiest to the heaviest, in colors to suit different 
tastes, and in desirable combinations of neck shape, and sleeve 
and leg lengths. They also weave goods to order, in case one's 
figure is other than normal. If their printed directions are 
followed in laundering, very little shrinkage is noticed. I give 
the experience of many years' trial, and I feel the information 
is valuable in helping women in their selection of goods. 



INFLUENCE OF DRESS 317 

The knit abdominal band is a valuable gar- 
ment for children, and also for adults who are 
inclined to weakness of abdominal organs. 
Difficulty will be experienced in keeping it 
down in place unless it is shaped to the hips by 
cutting it (two to four inches) upward at the 
hips. For children's wear it may also be neces- 
sary to have a shoulder-strap to keep it in place. 

Stockings should be adjusted after the union 
suit is on. Equestrian tights, which are worn 
outside the stockings, will hold the latter in 
place with no other support. In case the 
tights are worn to the knee only, instead of to 
the ankle, a safety pin maybe used, if desired, 
fastening the stocking top, union suit, and 
tights together. This is necessary only for the 
peace of mind of the wearer, who has been 
accustomed to the old-time methods of hose 
support, and feels that the new methods would 
be insufficient. A skirt of light weight, and of 
color corresponding as closely as possible with 
the dress, completes the underclothing of the 
lower limbs. 

This plan is far better than the old-time idea 
of numerous skirts, inasmuch as the back is 
relieved of the weight of clothing, the waist of 
the multiplicity of bands, and the lower limbs 



316 HEALTH IN THE HOME 

of impediments in walking. Besides, the 
members are better protected from cold and 
dampness when each is clothed singly in a 
closely fitting garment, instead of the skirt 
drapery of. former years. 

Boots should be of thick but flexible mate- 
rial, firm but pliable sole, with insole of corru- 
gated felt, to absorb perspiration. They 
should, when purchased, fit the feet, with no 
need of the breaking-in process. The heel 
should be no higher than to give sufficient 
height to the natural arch of the foot. A 
well-poised body rests alike on both feet, the 
heel and ball of each foot together supporting 
the weight. The high heel, even though it 
may be but one lift too high, throws the body 
forward in a way not only to prevent good 
poise, but often to cause fatigue or weakness 
of back at waist. 

The pointed toe should not be worn, even 
though the foot has for years been trained to 
this shape. It prevents good circulation, and 
frequently causes bunions. Repose of post- 
ure and ease in walking are impossible if free- 
dom of the toes is denied. 

Care should be taken that the feet are kept 
warm, as well as dry. In case a change in 



INFLUENCE OF DRESS 319 

weather finds one unprepared for severer in- 
fluences, a cold may be prevented by placing 
several folds of paper — blotting-paper is pre- 
ferred — inside the shoes, protecting particularly 
the hollow of the foot. 

Felt slippers or shoes are excellent for house 
wear; they afford better protection and give 
better support than the softer sole, knit slipper, 
and, on account of their porosity, are fully as 
hygienic. Some shoe of this description should 
form part of every woman's and girl's ward- 
robe, and should be kept easily at hand. Many 
a cold or set-back in convalescence would be 
spared were this observed, and the thoughtless 
custom avoided of stepping from the warm bed 
to the floor, with the feet unprotected. 

The corset is an all-absorbing topic among 
women. We may almost consider that the ar- 
guments for and against its use have estab- 
lished partisan antagonism. Devotees would 
as soon allow criticism against their honesty 
as against their corsets; while equally strong 
discussion arises from artists and health seek- 
ers. Artists deplore its destructive influence 
on beauty. The truths of the health-seeker 
have been sounded in every land, hence I will 
not repeat them. Its history and the wrongs 



320 HEALTH IN THE HOME 

attending its use should be rationally set forth, 
but not as unexplained maledictions that tend 
to antagonize rather than convert the corset 
wearer, as is too often the case. 

Mrs. Helen Gilbert Ecob has written a clever 
book, entitled " The Well Dressed Woman," 
in which, among other good things, she gives 
in detail the history of the corset. It is a 
pleasing genealogy, one that women should 
claim the privilege of reading. Mrs. Ecob 
certainly proves that the corset never was an 
emblem of strength, physically, mentally, or 
morally. 

We will leave history, and consider nine- 
teenth century facts. The corset causes con- 
fusion and discord in the grandest of all crea- 
tions — the human body. A woman or girl 
is not mentally her best when inconvenienced 
by physical discomfort of any kind, and stiff 
or tight waist clothing is a great source of in- 
convenience, affecting some more seriously 
than others, and earlier in life. It interferes 
with one's comfort. It destroys one's grace 
and ease. It checks good circulation, and 
thereby hastens development of weak tenden- 
cies and of superfluous adipose, which should 
rank with rheumatism and other diseases as a 



INFLUENCE. OF DRESS 32 1 

strong symptom of unnatural conditions. Girls 
break down and women wear out under the 
rule of the corset. So closely are some women 
wedded to their corsets that on recovering 
from illness they boast, not that they are on 
their feet again, but that they are once more 
in their corsets. 

I will make no concession to wearing it 
comfortably. That may be possible while 
standing posture is maintained, but even the 
loose corset causes displacement of abdominal 
organs under change of posture, as sitting, 
stooping, climbing, stepping up stairs, etc. 
The physiological wrong of interrupting func- 
tions of lungs, heart, stomach, liver, and other 
internal organs, cannot fail to be apparent to 
every thinking mind, even though that individ- 
ual desires to personally continue its use. She 
may be able to influence girls to dress more 
advantageously, even though she herself feels 
" too old to adopt new customs." 

Let us consider the corset from an artistic 
and a moral standpoint. 

Artistically, it interrupts a symmetrical plan, 
suggesting to the cultured mind amalgamation 
of several designs with no harmony of con- 
tour or proportion. 
21 



322 HEALTH IN THE HOME 

Morally, it teaches girls deception and arti- 
ficiality. The mother does not mean her 
daughter to compress her waist, but still she 
sees it growing a trifle more narrow each week, 
until the girl is quite " shapely," as many 
mothers say. The girl has lost more than her 
natural proportions ; she has lost the conception 
of the word "truth," by presenting an artificial 
figure to the world. We discountenance 
bleached hair and tinted cheeks, yet smile 
approvingly at artificial waists. No physical 
harm may result from use of hair bleach and 
rouge; merely the moral wrong of creating 
artificiality and deception in the individual 
mind ; while these and also direst physical harm 
result from narrowing the waist. 

For the women who for years have been 
accustomed to the support and warmth fur- 
nished by the corset I would recommend the 
health waist as a substitute, that being a gar- 
ment easily laundered, and would urge that it 
be of as porous material as possible. The ar- 
gument that it " doesn't fit " is a weak one; if 
women would seek as earnestly to find one 
that does fit them as they do for things they 
really want, they could easily find a desirable 
one. There is no longer lack of variety of 



INFLUENCE OF DRESS 323 

style or texture. Manufacturers have learned 
that the stout, the thin, the tall, the short 
have an individuality of figure, and have well 
met the needs of each. 

For the girl or for the woman young enough 
to restore her muscles and skin to normal vigor, 
I urge strongly that not even this waist be used. 
Wherein lies its need ? Merely in the nar- 
row idea of following custom. It cannot be 
needed for support, for firm, pliable, well- 
educated muscles hold the trunk in support 
always. It is not necessary for warmth, un- 
less the tissues of the portion of the body 
referred to have been softened and weakened 
by the use of such a garment. It is not neces- 
sary for support of heavy petticoats, as these 
are to be supplanted by other garments. 

A well-adjusted sleeveless dress form or 
lining, with hooks for attachment of the dress 
skirt, is convenient, and should always be 
worn unless the dress skirt and waist are in 
one piece. Dress skirts are no longer necessarily 
burdensome ; light-weight fabrics, and these 
fastened to waists, are sure to give the free- 
dom that passeth all understanding. 

No clothing that has been or is to be worn 
during the day should be worn at night. Im- 



324 HEALTH IN THE HOME 

purities are continually passing through the 
pores of the skin, and garments worn next to 
the body should be well aired at night for 
next day's use. A sleeveless undervest and a 
wool gown make the best night clothing for 
child, as well as adult. The fabric may be light 
or heavy, according to discretion. This mode 
of dressing the body makes chilling less prob- 
able when stepping from the warm bed into the 
cooler room, and also gives less need of heavy 
bed covers, hence sleep is more restful. If the 
wool gown is hung in the open air every day, 
there will be less frequent need of laundering 
than is the case with the cotton goods. 

Disease germs thrive in foul air, and great 
care should be taken that good ventilation in 
wardrobes, shoe-closets, etc., is secured. The 
soiled clothes hamper should always stand in a 
well-ventilated place. 

Economy is a necessary rule in most homes, 
but let us analyze the term well when applying 
it to clothing. To those who change about old- 
time customs, adopting undergarments recom- 
mended here, the original expenditure will, of 
course, be more than that of replenishing the 
former wardrobe; but this can be easily bal- 
anced by economy in laundry, as there will be 



INFLUENCE OF DRESS 325 

fewer pieces to handle, and especially to mend 
and replenish. The tired hands that superin- 
tend the returned laundering will find peace 
through this great feature of emancipation, 
which means economy in time and in strength. 

Tight gloves are another vexation to the 
physical soul, especially if that soul has a nu- 
cleus of gout or rheumatism in its extremities. 

Veils injure the health of the nerves by for- 
cing the sight through a confusing network 
placed between the eyes and the object toward 
which the vision is directed. If any one doubts 
this, better prove the remark by inducing a 
man to wear a lace veil all or part of a day, and 
then ask his opinion. Why should not women, 
as well as men, enjoy freedom for their eyes ? 
Veils intensify certain colors, blend the artifi- 
cial with the natural, and cover defects, but 
they also give evidence of the need of such an 
agent. Let the old and ugly cover their faces, 
if any one must. It is the privilege of the 
young, fresh face to prove the charm of 
reality. 

My plea is only for the girls. If women 
choose to assert themselves too old to change 
habits of dress, I have no desire to argue against 
them ; but let us rear our girls to their natural 



326 HEALTH IN THE HOME 

rights. Let us respect them as we do the boys. 
Let us dress them becomingly and fashionably, 
but, in doing this, let us arrange our American 
fashions to respect the mechanical and physio- 
logical laws of the body. Let us not profane 
the sacred temple, but, instead, harmonize the 
trio of created humanity — soul, body, dress. 



CHAPTER XXVII 

SYSTEMATIC BATHS 

" So great is the effect of cleanliness upon man that it ex- 
tends even to his moral character. Virtue never dwelt long 
with filth ; nor do I believe there ever was a person scrupu- 
lously attentive to cleanliness who was a consummate villain." 

— RUMFORD. 

THE anatomy of the skin is most interesting, 
and its physiology phenomenal, yet it re- 
ceives less scientific thought and i:are than 
almost any other organ we possess. 

The skin consists of three layers. The outer 
one is the epidermis, or cuticle, commonly 
called the scarf-skin ; the next layer is the der- 
mis, or true skin ; and the inner layer is desig- 
nated as the subcutaneous base on which the 
true skin rests. 

The cuticle serves as a protection for the true 
skin. Its thickness varies on different parts of 
the body, and is greatest on the palms of the 
hands and soles of the feet. 

The dernfis includes two layers, the superfi- 
cial papillary, and the deeper reticular layer. 



328 HEALTH IN THE HOME 

The former consists of numerous highly sensi- 
tive eminences called papillae. They are but 
one one-hundredth of an inch in length, and 
less than half that in diameter. They contain 
tiny nerve endings known as touch nerves. 
These organs of perception, besides aiding 
other senses on general matters of intelligence, 
give warning of heat, cold, injury, etc. They 
may be cultivated to an almost miraculous de- 
gree, as we often find them in the blind. The 
papillae are distributed all over the body, but 
are most numerous on the palmar surfaces of 
hands and fingers. The cuticle is accurately 
moulded into the grooves between the papillae, 
and serves as protection to these sensitive 
organs. 

The reticular layer of the dermis is tough, 
flexible, and highly elastic. It protects the 
tissues underneath from violence. It consists 
of fibrous connective tissue, and fibrous elastic 
tissue, blood vessels, nerves, lymphatics, etc. 
Its meshes gradually coarsen as it approaches 
the base; globules of fat fill in the interstices. 

The subcutaneous base, or third layer of 
skin, contains the perspiratory glands, seba- 
ceous glands, and hair follicles ; also the nu- 
trient arteries, which form a network under 



uperfi, 

layers ;= 
Rete . 5= 
Mucosum 

Papilla -«^ 
Corium 




XCVII. 



330 HEALTH IN THE HOME 

the glands, and give off branches to supply 
them. 

The skin has three uses, viz. : to regulate the 
temperature of the body, to protect the softer 
parts underneath, and to throw of! effete mat- 
ter from the perspiratory glands through the 
pores. The respiratory function of the skin 
is also an interesting and valuable study. The 
excretory function is especially promoted by 
the bath, and will, therefore, receive principal 
attention in this chapter. 

The perspiratory glands are very numerous 
— two million three hundred thousand in the 
body. They are about one four-hundredth 
of an inch in diameter, and consist of a globular 
coil enveloped in a network of capillary vessels, 
the termination of the nutrient arteries. They 
serve as sewers of the system. Through their 
walls certain impurities are exuded from the 
blood, in form of perspiration. In its dry 
form it is known as insensible perspiration. 
Each gland opens spirally outward, through a 
duct which terminates in a pore. If straight- 
ened out, each would measure one-fifteenth' of 
an inch ; and added in length would average 
in the adult about two and a half miles of 
sewerage. During the twenty-four hours 



SYSTEMATIC BATHS 33 I 

these throw off about two pounds of refuse 
matter. 

The walls of these glands, tiny as they are, 
seem marvellously intelligent in their work. 
Eac^ is independent in its activity, ceaselessly 
doing its share to purify the system, yet all 
working harmoniously, stimulated by muscular 
activity. Exercise is highly necessary in pre- 
serving the functions of the skin. 

Great harm results from a burn or scald of 
much superficial extent, as the impurities which 
nature designed to eliminate through the pores 
are retained because of this functional inter- 
ruption, and necessarily reabsorbed by the 
blood. Disease, the seriousness of which is in 
proportion to the extent of injury, results. In 
some cases death speedily ensues. 

Continuous with the outer skin is that which 
lines the internal organs. The pores of this 
inner skin, or mucous membrane as it is called, 
resemble those of the -outer in structure, and 
are the mediums through which the functions 
of the organs are performed. 

Cleanliness is indeed akin to godliness, and 
there is nothing that lends more exaltation of 
spirit than the daily bath. In the days of Ro- 
man supremacy the bath was one of the most 



332 HEALTH IN THE HOME 

important features of life. The public baths 
were magnificently equipped, and everybody 
patronized them daily. The appointments for 
the rich were sumptuous in the extreme; and 
the poor were provided for at little or no ex- 
pense. Perhaps we should not spend as much 
time daily as they did in the bath, but its 
importance cannot be overestimated. Bathing, 
like other hygienic expedients, should be ra- 
tionally adjusted, and for this purpose every 
one should make a careful study of her own 
conditions, not comparing her strength to that 
of her more vigorous neighbor. Great and 
lasting harm often comes to a delicate woman 
from taking the cold shower or plunge bath 
upon the advice of a robust friend. A frail 
person, like a frail plant, cannot endure a se- 
vere " toughening process," but will thrive 
under suitable influences. 

A thin-blooded, anaemic, neuralgic person, 
or one of light heart action, should avoid tub 
baths, even though carefully taken. When 
the entire body is simultaneously exposed to 
water, more blood is called to the surface than 
the internal organs can spare, the heart is 
overworked in attempts to supply the extra 
demand, and unfavorable reaction of some 



SYSTEMATIC BATHS 333 

kind will sooner or later be experienced. With 
some it causes fainting; with others, chills; 
while still others experience fatigue, headache, 
or loss of appetite. 

Evening is not a wise time for bathing, ex- 
cepting partial baths for children, and is espe- 
cially unsuitable for women. They are apt to 
have exhausted themselves during the day, and 
at night they need repose rather than the 
stimulating influence of the bath. The argu- 
ment," My night bath rests me," is frequently 
made. The explanation of this is, that it tem- 
porarily stimulates the papillae; but it will 
sooner or later be attended by unfavorable 
results. 

Sometimes years of imprudent bathing may 
not bring disaster to those of average health ; 
but a time will come, even to them, when the 
system is in a receptive rather than a resistive 
condition, and nerve exhaustion or some other 
ills will be precipitated as a result of wrongs 
done "the system by unhygienic bathing. 
Reaction from the night bath is intensified by 
the influences which sleep and the recumbent 
posture exert, and these combine to make it a 
most unhealthful custom. The night bath is 
also unnecessary so far as the functions of the 



334 HEALTH IN THE HOME 

skin are concerned, as the muscular exercise of 
the day should sufficiently stimulate the action 
of the pores. 

Morning is the proper time for bathing. 
The night of repose does not encourage the 
elimination of effete matter through the skin, 
hence water is necessary for cleansing it. The 
bath also excites good circulation, and freshens 
the system, imbuing one with a feeling of self- 
respect imparted by nothing else. Let it be a 
daily habit for children, and in adult life it will 
have become second nature, and will act as a 
preventive*of many physical ills, by increasing 
one's power of resistance. 

I cannot better explain scientifically the 
beneficial effects of bathing than by quoting 
from Hare's " System of Practical Therapeu- 
tics," page 470, from the chapter by Dr. Simon 
Baruch, on " Effect of Peripheral Irritation 
on Tissue Metamorphosis." 

" Ranke has enunciated the law that though 
the quantity of plasma and circulating albumen 
is constant, its production depends upon the 
quiescence or activity of the organs. He and 
Voit demonstrated that function is always con- 
nected with increased circulation in the organs, 
and that tissue change is coincident with circu- 



SYSTEMATIC BATHS ^35 

lating activity. As the blood is the chief carrier 
of material for tissue metamorphosis, it follows 
that any procedure by which the distribution 
of blood may be controlled must influence 
more or less the tissue changes. And when 
it is considered that temperature changes are 
either the cause or effect of tissue changes, any 
measures which control this important factor 
must aid in influencing tissue metamorphosis. 
That cold reduces and heat increases cell activ- 
ity is axiomatic. But these are direct effects, 
which do not so frequently come within the 
therapeutic domain as the indirect results pro- 
duced by reflex agencies, and which are para- 
doxically contrary to these. From the cau- 
tious experiments of Liebermeister, the fact 
has been deduced that oxidation, as ascertained 
by the excretion of C0 2 , is enhanced by the 
external application of sold, and diminished by 
the external application of heat, so long as the 
body temperature is not disturbed. As soon 
as the body temperature is reduced below or 
raised above the normal — which proceeding- 
must decidedly and enduringly influence the 
internal temperature of the body — we have 
the direct retarding or enhancing influence 
referred to. 



336 HEALTH IN THE HOME 

" That an increased consumption of oxygen 
is a manifestation of the application of cold 
has been clearly shown by Rohrig and Zuntz. 

" My clinical observation in the Montefiore 
Home, which receives only incurable cases, 
confirms the views of Winternitz, that an im- 
provement in the general condition and weight 
of a large number of cases whose hoplessness 
has been attested by previous unsuccessful 
treatment and by every diagnostic sign, is 
proof that cold water applications, carefully 
adapted to each case, improve the appetite, 
deepen the respiration, refresh every organ, 
and thus infuse an increased energy into the 
glandular and other functions which contribute 
to tissue metamorphosis." 

Thus it is proved that the bath not only 
cleanses and, as we say, stimulates the skin, 
but it exercises a direct influence upon the 
entire system, increasing its activity and en- 
couraging the combustion of used up material 
and its removal from the body. Every one 
recognizes the necessity of bathing the face and 
hands at least once a day. It is just as im- 
portant for the rest of the body. 

If impracticable to bathe the entire body 



SYSTEMATIC BATHS 337 

every morning, at least bathe face, neck, chest, 
and back, to aid in preventing secretions which 
might cause catarrhal or tubercular deposit from 
remaining near the respiratory organs. It is 
also obviously necessary that the groins be 
bathed night and morning. 

The temperature of the apartment where 
the bath is taken should be from sixty-four to 
seventy-four degrees Fahrenheit, and the water 
fully as cold, in early days of cold bathing, and 
should be reduced to a much lower tempera- 
ture when the skin has become disciplined to 
the change from the warmer bath. 

The hand is an excellent wash-cloth, and 
should always be employed for the face and 
neck. Loosely woven material of silk or wool 
is preferable to cotton. A sponge should never 
be used, especially in bathing the eyes and 
ears, or any open sores; not only for the reason 
that the texture is harsh and unsympathetic 
in touch, but because impurities lodge in the 
recesses, and it can only be safely used after it 
has been plunged in disinfectants. A rotary 
motion is better than the common method of 
rubbing, both to stimulate the pores of the 
skin and the capillary circulation. Dry 
the skin quickly by using a soft towel. Do 



338 HEALTH IN THE HOME 

not redden it by rough friction, as the pores 
are thus irritated, and their functions thereby 
interrupted. The ' ' glow ' ' some persons enjoy 
is not healthful for the skin, if produced by the 
friction of a harsh towel. More cuticle is re- 
moved than is easily rebuilt, although some 
phenomenal cases exist where the velvety tex- 
ture has not been destroyed by this treatment. 
It is desirable that a certain amount of cuticle 
be removed daily, but the rotation with the 
hand gives this result without irritating the 
pores, as does the rough treatment referred to. 

The flesh-brush, except for hands and feet, 
is injurious for daily bathing. Its safe use 
is only in the Turkish bath, where subsequent 
massage obviates irritation that would other- 
wise ensue. 

The daily use of soap, except' where it is 
obviously necessary, is unwise, as it dries out 
too much of the oleaginous element of the 
skin, causing greater demands on the nutrient 
arteries in replacing the loss, and the other 
tissues are in consequence imperfectly supplied. 
Besides, unless thoroughly washed off, it 
leaves another kind of dirt in the pores. One 
complete soap bath a week is sufficient for the 
daily bather. 



SYSTEMATIC BATHS 



339 



Warm baths sap the system too heavily. 
They also render the skin devoid of tone, and 
the pores of contractility. If the warm bath 
is at any time indulged in, it should be followed 
by a cold shower or rapid colotsponge. 

Tri-daily baths are harmful, as the skin can- 
not rebuild fast enough to counteract the de- 
struction of cuticle thus occasioned. 

I will suggest a simple basin bath, safe for the 
delicate, and, if facilities are lacking for more 
complete bathing, sufficient for the more robust. 

This entire bath occupies only from five to 
ten minutes, as a thorough wetting and drying 
are all that is necessary, except on mornings 
of the soap bath. 

It is best for women to wear vest and 
gown at night, and, whenever leaving the bed, 
to step into woollen slippers, else chills are apt 
to result from the sensitive sole of the foot 
coming in contact with the cold floor. This is 
especially necessary with the delicate. 

Weak tissues should receive the first dash of 
cold water. The shock is a splendid nerve 
stimulant, and also localizes the blood current. 
Begin, then, the basin bath as follows : 

Wash and dry the face, employing the rotary 
motion previously referred to. The bath for 



340 HEALTH IN THE HOME 

neck and ears comes next. Then remove the 
arms from the gown, and tie it by the sleeves 
around the waist. 

Wash and dry the arms. 

Remove the *rest, wash and dry the chest, 
shoulders, and the body to the waist. 

Replace the gown to prevent chilling, and 
finish the bath under the gown, bathing and 
drying the lower body, then the thighs, and 
then the legs and feet. 

By this process the circulation is carried 
evenly downward, the skin is sufficiently 
cleansed, and no harm can result. Dressing 
should immediately follow, and the individual 
is then in readiness for the morning meal. 

Providing this proves too fatiguing for a 
very delicate person, she would better fortify 
herself by drinking some nourishing beverage, 
as bovox or warm milk, before arising; or, 
perhaps, take but a partial bath (face, neck, 
and chest) before breakfast, finishing the rest 
an hour or two afterward. In any and every 
case discontinue the custom of night bathing 
except feet, groins, and arm-pits for cleanliness, 
especially with children. Make all changes 
gradually, not radically, lest they prove more 
detrimental than beneficial to health. 



SYSTEMATIC BATHS 341 

The cold foot bath in hot weather is some- 
times very refreshing at night, and induces 
sleep. 

For baby's bath see chapter on Early Life 
and Training of Children. 

Turkish baths are a luxury all should take 
occasion to enjoy. They should be taken with 
discretion, however, and the physician in 
charge ought to understand the heart action of 
each patron, adjusting treatment accordingly. 
They are, we must remember, of therapeutic 
advantage to the thin rather than the stout. 
The treatment, of course, accelerates combus- 
tion, but it also encourages tissue growth. 

Oil baths are excellent for the emaciated or 
poorly nourished, but it must be borne in 
mind that good massage should accompany 
them, or the pores will be obstructed rather 
than nourished. 

Air baths, i. e., massage in a current of fresh 
air (warmed, if necessary), are also valuable 
remedial agents. 

Alcohol baths should be very judiciously 
taken, else too great destruction of tissue re- 
sults, and too much of the nutritive element 
is consumed. 

Sea baths, if not positively harmful, are gen- 



342 HEALTH IN THE HOME 

erally beneficial. The salt water has a health- 
ful action on the skin, and the shock of the 
cold plunge is health-giving, if one is in condi- 
tion to endure it. It should be remembered 
that the exercise of surf bathing is exceed- 
ingly violent, and care should be taken that it 
is not overdone. In this, rather than the chill, 
lies the greatest danger. 

There is a great temptation, however, to re- 
main too long in the water, and most persons 
regulate the length of their bath by their com- 
fort, leaving only when they feel cold. This 
is very wrong. A bath of fifteen minutes' 
duration is enough for any ordinary person, 
even in quiet weather, and when the water is 
rough it should be much shortened. Weak or 
delicate persons should seldom take more than 
a few plunges and come out at once. Care 
should be taken to select a good, dry, airy bath- 
house. Generally, beaches are deficient in this 
respect. 



CHAPTER XXVIII 

CARE OF THE COMPLEXION 

" I long not for the cherries on the tree 
So much as those which on a lip I see*; 
And more affection bear I to the rose 
That in a cheek than in a garden grows." 

— Randolph. 

A PERFECT woman nobly planned, with 
** health and beauty well preserved, is the 
best ornament of the home. It is, therefore, 
not only her right, but also her duty, to see 
that her personal attractiveness does not wane 
with the progress of time. 

Health and beauty go hand in hand together. 
Without health there is seldom any enduring 
beauty; yet it is a mistake to suppose that 
mere rude health is an all-sufficient beautifier, 
and, possessing that, to suffer facial lines to 
form and deepen, and the tiny pores to enlarge 
until the whole fine texture of the skin is 
coarsened. These are grim traces which time 
leaves when allowed to approach as a destroyer. 






344 HEALTH IN THE HOME 

No skill in tasteful costuming can successfully 
conceal or counteract the impression produced 
by these ravages. 

Nowadays the rational woman and the 
thoughtful girl are alike desirous of knowing 
what unfavorable influences to avoid, what 
practices to abolish, and what hygienic meas- 
ures to adopt, in order to restore or preserve 
firmness and shapeliness of muscles, smooth- 
ness of outline, and velvety texture of skin. 
In this chapter I shall aim to cover these 
points. 

The causes to which defects in the complex- 
ion are traceable are as numerous as those 
leading to defective health, and study of the 
individual is necessary in order to accurately 
prescribe treatment. If proper conditions of 
health are attained, and the facial tissues do 
not respond to the general treatment here rec- 
ommended and take on their natural beauty, 
then the advice of an able specialist had best 
be sought. 

The practice of what are erroneously styled 
"facial gymnastics" is a deadly enemy to 
comeliness. They create and accentuate dis- 
figuring lines in both face and throat. Lines 
form when the connective tissue which attaches 



CARE OF THE COMPLEXION 345 

muscle to bone becomes over-strengthened or 
hardened, forming a groove into which the 
skin shapes itself. Instead, therefore, of prac- 
ticing exercises that contract these muscles the 
more, it is necessary to employ a method for 
softening and normalizing the connective tis- 
sue by means of enforced circulation. Head 
movements, massage, and passive work are the 
only desirable exercises for improving the face 
muscles. They may be performed either by 
the patient herself, or by an attendant. 

The use of such devices as irritating washes, 
plasters, masks, and poultices is another bane- 
ful practice. The theory upon which these 
and the bleaching compounds are advertised 
and put forth is, that irritants remove the im- 
paired cuticle, and that a fresh and youthful 
skin will grow to replace the former disfigured 
one. But whether the wash, mixture, or ap- 
pliance is composed of chemical ingredients, 
or merely contains lemon juice, alcohol, or 
alkali, remember that in the economy of nature 
more tissue should not be removed than can 
be easily and quickly rebuilt; and the punish- 
ment of a worn-out skin will sooner or later 
follow this harmful practice. Of course some 
phenomenal exceptions prove this rule in error; 



346 HEALTH IN THE HOME 

but the advice given here is not for the excep- 
tions, but for the majority, to whom it cannot 
fail to be of service. 

Internal remedies are even more pernicious 
than those for external application. Drugs 
should not be taken into the system, save on 
the recommendation of competent medical au- 
thority. Amateur advice and advertised skin 
treatment should alike be submitted to the 
family physician for approval. 

The fear of age is a potent destroyer of 
beauty. A morbid consciousness of growing 
old, and dread and worriment because of it, 
add more and deeper lines than the actual ad- 
vance of time. A woman is the age she ap- 
pears to be, to paraphrase the old saying, and 
the woman of fifty, healthy and beautiful in 
mind and body, is at once more interesting to, 
and more admired by, her friends of both sexes, 
than the woman of half her years who is a 
pessimistic semi-invalid, with views and values 
of life as disordered as her internal economy, 
and as unlovely as her neglected face. 

Some speak of youth as though all of a wo- 
man's charm must fade and fail as it passes 
away. But if youthfulness is the only foun- 
dation for her claim to attractiveness, it is cer- 



CARE OF THE COMPLEXION 347 

tain that she can at no period appeal to any 
beyond a very inferior circle. 

Men frequently amuse themselves by tales 
of women denying their age, and setting back 
the scale of birthday progression. Women 
themselves have given impetus to this form of 
ridicule by making their birthdays but mile- 
stones to decay and degeneracy. The jealous 
woman often watches and points out how other 
women's beauty fades, not realizing that the 
men whom she thus seeks to prejudice will 
thereby learn to discern the same signs in her- 
self. 

Facial lines are deepened every time the ex- 
pression by which they were originally traced, 
flits over the countenance. As already ex- 
plained, the connective tissue attaching muscle 
to bone becomes over-strengthened by much 
exercise in any direction, and therefore the 
habitual expressions write their character most 
strongly upon the face. It is unfortunately 
the fact that such records do not indicate a 
predominance of happiness, contentment, 
peace. Let the woman who would be beauti- 
ful remember always that her thoughts rather 
than her cosmetics or her clothes decide her 
facial attractiveness. Then, instead of fear, 



348 HEALTH IN THE HOME 

dread, anxiety, anger, scorn, ill-temper, jeal- 
ousy, cynicism, and other painful and trying 
emotions, hope, courage, faith, and good 
cheer will inscribe bright legends, whose win- 
someness is safe from the withering touch of 
time. 

A careful perusal of the preceding chapters 
will impart valuable instruction concerning the 
preservation of the skin texture. Consider 
first the influence of good digestion. It is 
indisputable that sour stomachs produce sour 
looks, to say nothing of the influence on skin 
texture. Living in ill-ventilated rooms has a 
bad effect on the skin ; and thin-soled shoes 
and insufficient clothing, which admit of chilli- 
ness from damp or cold, cause contraction of 
the muscles, with consequent deepening of 
wrinkles, marking of lines, and enlarging and 
coarsening of pores, till the condition we des- 
ignate as " goose-flesh," is established. 

Neither drugs nor cosmetics can remedy such 
wrongs once visited upon the skin. The only 
hope rests in normalizing the texture by ra- 
tional hygienic means, and then preserving it 
by proper care. 

Under ordinary conditions, the face needs 
washing but once a day, and that in the morn- 



CARE OF THE COMPLEXION 349 

ing. Use a silk or wool wash-cloth in prefer- 
ence to cotton or sponge ; but the palmar sur- 
faces of the hands are preferable to either. 
Manipulation during the bath is invaluable. 
Employ the rotary movement, described in the 
chapter on Massage, and spend fully five min- 
utes on the face bath. Plenty of rotation on 
the lines will go far toward obliterating them. 

It is not generally known that the prone po- 
sition usually assumed when one stoops over 
the basin to bathe the face is bad for the mus- 
cles. Massage should not be given to sagging 
muscles; instead, they should be distended, 
to avoid congestion. Hold the face erect dur- 
ing the manipulation, that the blood may cir- 
culate properly. This posture will also acceler- 
ate the passage of venous blood, which would 
be retarded were the muscles in a lax or sag- 
ging condition. 

The face should be dried with a soft towel, 
applied with a rotary motion. Do not drag 
the muscles downward in the process. 

For the " oily skin " of which many com* 
plain, frequent manipulation with dry fingers 
will almost certainly prove advantageous. It 
helps to normalize open pores, restores the 
functions of weak sebaceous glands, and by im- 



35° HEALTH IN THE HOME 

proving the capillary circulation aids in rebuild- 
ing the tissues. The movement should be 
upward and outward, moving the skin on the 
muscles, not rubbing upon the surface of the 
skin. 

A paste of fine table salt moistened with 
water or milk, is a valuable stimulant for a 
healthy skin, but should not be used if any dis- 
ease is present. This should not be applied 
oftener than once a week. Rub it well over 
the face. Then wash it of! thoroughly, and 
dry with a soft towel. This sand-papers off 
some of the cuticle, and, by stimulating the 
papillae and capillary circulation, promotes 
healthy growth. 

I will now outline a simple formula of face 
massage which, followed at night, will be espe- 
cially beneficial, as the night's repose is a valu- 
able aid in tissue building. It also brings a 
sense of restfulness to the tired mind, by 
directing the thoughts to the treatment, and 
thereby withdrawing them from other subjects, 
spossibly vexatious ones; and the circulation 
thus stimulated relieves the overcharged blood- 
vessels of the brain, by drawing the current to 
the surface. 

If practiced before going out in a dry, strong 



CARE OF THE COMPLEXION 35 I 

wind, it will tend to preserve the texture of 
the skin from chapping; and repeating it on 
returning indoors will normalize its condition. 
A cream made of vegetable oils, combined with 
some simple astringent, should be used. It 
will cleanse and nourish the pores, and prevent 
any irritation that might attend the vigorous 
massage. 

PRESCRIPTION I. FOR FACE MASSAGE. 

1. Apply light touches of cream on the face, 
and rotate it thoroughly into the pores of the 
skin. 

2. Direct the movement from the centre of 
the forehead upward and outward each way; 
from under the eyes work lightly outward to- 
ward the temples. The tissues here are ex- 
tremely delicate, and must not be fingered as 
roughly as the cheeks, forehead, and chin. 

3. Rotate much at the base of the nose, and 
over the nostrils. The skin here is apt to 
coarsen, and the pores enlarge to the size of 
pin-holes, making a very ugly appearance, 
which this treatment is pretty certain to mod- 
ify, if not entirely remove. 

4. After rotating the whole surface of the 



352 



HEALTH IN THE HOME 



face and neck with the fingers, as directed, 
stroke heavily, using the palmar surface of the 
four fingers of both hands at once, making the 
passes from the centre of the forehead outward, 
and back of the ears downward on the veins at 
the side of the neck ," also upward at the sides 
of the mouth and nose, and from the chin to 
the ears, to empty the veins, and promote better 
circulation. (See chart of head veins, chap- 
ter XXII., Massage.) Dry off the cream that 
remains on the surface, by rotating with a soft 
towel. Then rotate a few moments with dry 
fingers, and stroke softly. 

This process should occupy from twenty to 
thirty minutes, if faithfully followed ; but even 
a five-minute treatment, when no more time 
can be spared, will be of substantial benefit. 
It will leave the skin peculiarly soft and vel- 
vety, a condition which in a little while be- 
comes permanent. 

Dr. Benjamin Lee speaks especially of the 
efficacy of massage in restoring a dry, harsh 
skin to a condition of softness, pliability, and 
healthy moisture. He also speaks of its won- 
derful advantage in skin diseases, and quotes 
Shoemaker as authority. It is a science that 
certainly invites research, one that should not 



CARE OF THE COMPLEXION 353 

be tabooed merely because it has suffered from 
inferior labor, or because some obstinate cases 
of disease did not yield to its application. 

PRESCRIPTION II. 

In connection with the foregoing prescrip- 
tion, about once a week, after giving the mas- 
sage recommended, the face should be bathed 
with hot water and soap, then dashed with 
cold water, and dried in the manner already 
described. Rotate a little with the ringers, 
and if the washing has left the skin too dry, 
use a touch of cream, applied as aforesaid. 

This process is wonderfully beautifying, and 
is recommended for occasions when a woman 
wishes to appear especially at her best, but 
should not be repeated oftener than twice a 
week. 

In place of prescription II., face steaming 
may be resorted to ; but it is not safe to prac- 
tice it unless one has been properly instructed. 
The time of the steaming should not exceed 
five minutes, and three minutes generally suf- 
fices for delicate skins. This question, how- 
ever, is determined by the texture of the skin, 
the reactive power and the health of the indi- 
vidual. Thorough massage must follow the 
23 



354 HEALTH IN THE HOME 

steaming. Without it nothing but harm can 
result. Properly administered, steaming reju- 
venates the complexion, and so softens the 
muscles that better results are obtained from 
the after massage. Without rational care, it re- 
moves too much of the natural juices of the 
skin, and eventually renders the tissues dry 
and lifeless. It is only in rare and exceptional 
cases that face-steaming should be given more 
frequently than once a week. 

If the processes above described fail to re- 
move " blackheads," it is best to obtain more 
specific advice. 

Those desiring to reduce superfluous adipose 
of chin — double-chin, as it is commonly called 
— must rotate the muscles heavily, stroking in 
the direction of the large veins (see plate XCL). 

Those who seek to build up lacking tissues, 
and to fill out hollows, will have to manipulate 
with lighter, more persuasive touches, and fre- 
quently. 

The treatment described is effective in modi- 
fying the wrinkled, drooping condition of the 
skin, and to a certain extent the deep sharp 
wrinkles as well; but a specific manipulation 
will secure more speedy results for these. It 
is as follows: 



«t»UCATO» CVXRClkll 




XCVIII. 



356 HEALTH IN THE HOME 



PRESCRIPTION III. 

1. With the palmar surface of either the first, 
second, or third fingers, whichever is most 
convenient, rub with a cross stroke into the 
groove, the fingers held side by side, but mov- 
ing in opposite directions. 

2. For the lines that in later years are apt 
to extend from the base of the ear, down 
the throat, begin at the lowest point, and 
with this movement rub upward to the ear, 
pressing well into the deep line to render flexi- 
ble the stiff muscle and the connective tissue. 
Bear in mind that the treatment is to soften 
and normalize these tissues. 

These throat lines are not necessarily age- 
marks, but are often due to a wrong carriage of 
the head. " Poking the chin," and holding the 
head too rigidly will cause them, by putting 
an undue strain upon the side throat muscles. 
This posture of the head also causes baggy 
cheeks. The exercises prescribed under the 
" head movements " are adapted to counteract 
these tendencies. 

3. The horizontal wrinkles upon the forehead 
should be treated with the same cross stroke, 
directing the movement from the centre out- 



CARE OF THE COMPLEXION 357 

ward to the temples. Perpendicular lines, as 
between the eyes, should be worked upwards. 
Pressure is required in this line treatment. 

4. For minute lines or wrinkles under the 
eyes, the cross stroke should be used, but the 
fingers must be held diagonally, to guard 
against pressure upon the eyeball. The touch 
should be light and even. 

A home massage machine which I have 
invented, and shall patent, gives all the move- 
ments described, and spares the physical exer- 
tion of using the hands. This appliance is 
easily portable, may be operated from any 
ordinary table, and has attachments adapted 
for use upon all parts of the body, as well as 
upon the face and neck. 

To return to the subject of the face bath. 
Soft water should invariably be used for bath- 
ing. A small quantity of borax, a bag of wheat 
bran, or one of almond meal, will help to 
soften it. 

Use whatever soap agrees best with the in- 
dividual skin, providing it is pure and not 
scented. Scented soaps are not as apt to be 
pure as are the unscented. Almond meal 
often takes the place of soap in the bath. 

The selection of toilet creams involves careful 



358 HEALTH IN THE HOME 

study. Those containing vaseline and glycer- 
ine are best avoided, for the reason that these 
properties are very apt to promote hair-growth 
on the face. Lead and other chemicals are 
even more harmful. Vegetable oils, with sim- 
ple astringents, are the requisites for the manu- 
facture of face creams. What the skin needs 
most is care. It will not thrive if the pores 
are dried with soap, clogged by creams, or ob- 
structed by powders. 

The use of electricity for the complexion is 
favorable or pernicious according to the condi- 
tion of the patient and the ability of the elec- 
trician. The faradic current does not improve 
the skin, and^the stimulation is apt to deepen 
the lines. J know of many instances where 
this has been the result. The galvanic cur- 
rent is beneficial in many cases, but should 
never be tolerated, except at the hands of a 
person skilled in therapeutics, as well as in the 
technique of electricity. The art of electro- 
facial massage is as yet chiefly in the hands of 
the unskilled, who have chosen this practice 
because they are in need of some means of 
livelihood, not from possessing any especial 
adaptability to the art. It is a great risk to 
submit one's self to the treatment of these un- 



CARE OF THE COMPLEXION 359 

trained operators, whose methods are crude 
experiments rather than the result of wise ex- 
perience, or even of intelligent experiment. 
Better study Nature's laws for yourself, and 
obey them, and not allow electrical and other 
quacks to operate on your complexion to the 
probable injury and possible destruction of 
whatever beauty belongs to it. 



CHAPTER XXIX 

CARE OF THE HAIR 
" A woman's hair is her crown of glory." 

r^ RAVE injuries to the general -health, and 
^-* detriment to the preservation of the hair 
are consequent upon indiscriminate head baths. 
The skin of the head, like that of the body, 
requires daily treatment, to keep the pores in 
good working order and to stimulate the capil- 
lary circulation ; but unlike the skin of the 
body, it is not benefited by daily bathing. We 
must, therefore, seek advantage through mas- 
sage. The manipulation for the scalp com- 
prises a vigorous rotary movement, performed 
with the palmar surfaces of the fingers of both 
hands, followed by a downward stroking to 
empty the veins, if the treatment has called too 
much blood to the head. Begin the move- 
ment at the top of the head, and direct it down- 
ward to the base of the brain; also from the 
temples backward and downward. If there is 
tendency to congestive headaches, much vig- 



CARE OF THE HAIR 361 

orous massage should be given at the base of 
the brain, followed by crosswise rubbing on the 
back of the neck. (See chapter on Massage.) 

Substitute for. this, at discretion, vigorous 
treatment with a hair brush. Select a brush 
with bristles of average length and stiffness. 
Part the hair at intervals, and rub the scalp 
thoroughly with the brush. After sufficiently 
stimulating the scalp in this way, brush the 
hair with long, careful strokes, to remove the 
dust. The scalp, rather than the hair, should 
receive the greater amount of attention. 

Either the brushing or the massage should 
be an established daily custom. Even five 
minutes will be of great benefit, if no more 
time can be allowed for it. It stimulates the 
activity of the glands, removes impurities 
thrown off through the pores, and obviates 
the necessity for frequent washing. Dr. E. W. 
Brooke of Philadelphia says of this treatment : 

It promotes hair growth, excites the action of 
the hair cells, and prevents absorption of the 
fatty and muscular layers forming the scalp, 
arrests atrophy of the hair bulbs, and, by in- 
creasing the circulation, prevents the hair from 
turning gray." We are indebted to her for 
substantiated theories which -place a thera- 



362 HEALTH IN THE HOME 

peutic and hygienic value on scalp massage 
equal to that which Dr. Lee attributes to gen- 
eral massage. 

To free the hair from tangles, begin at the 
head and work downward. The ends will be 
less split and worn if unnecessary combing is 
spared. 

Leave the hair loose at night, especially if 
confined during the day. A silk handkerchief 
worn loosely over the head at night imparts 
gloss to the hair, and affords protection from 
draught to people of neuralgic tendency, be- 
sides helping generate electricity. 

In case the hair is falling, moisten the scalp 
with touches of an oil made of three parts 
vaseline to one part lanoline,well mixed ; rotate 
it thoroughly into the pores of the skin. Do 
this for half an hour, or more, at night, and 
repeat the rubbing next morning without ap- 
plying any more vaseline. This treatment once 
a week is sure to do good, and in most cases 
will prove, with the daily massage, a sufficient 
check to the loss of hair, and will also prevent 
its turning gray. 

Well-regulated toilet-tables now boast a 
small instrument of the brush variety, not 
larger than a paint brush. It is for applying 



CARE OF THE HAIR 363 

vaseline to the eyebrows. Vaseline is reputed 
to be an excellent ointment for making both 
eyebrows and eyelashes grow. 

The hair should be clipped several times each 
year, to remove split ends and help promote 
the growth. A convenient way to do this is as 
follows : 

Braid the hair loosely in two or more braids, 
and draw these ' ' the wrong way ' ' through the 
hand, to loosen out the ends of uneven hair 
along the whole length, and clip the loosened 
ends. 

This should be done often or seldom, accord- 
ing to the growth and condition of hair. That 
of a slow, firm growth will not require it more 
than once in six months; while that of more 
rapid growth, or the hair prone to split ends, 
will require it every month. ' ' The new moon 
is a good traditional date, and allows about the 
right interval. 

Sufficient attention to heavy hair requires 
much time and strength, and the services of 
a maid is really needful. If, however, such 
aid is impossible, it is best to lessen the quan- 
tity of hair, cutting off and out the excess in 
length and weight, and keeping only what is 
necessary for a becoming coiffure. 



364 HEALTH IN THE HOME 

With the above directions followed daily, 
head baths are not a frequent necessity. Inter- 
vals of from two to three months may elapse 
between them. Too frequent head baths ex- 
haust the nutrient elements of the sebaceous 
glands, and in time the hair growth fails from 
imperfect nourishment. Particularly should 
dry hair be spared from frequent wasning. The 
oily scalp should be washed more frequently, 
but even this condition is greatly benefited by 
the massage. No woman can afford to lose this 
crown of beauty for which there is no satis- 
factory substitute. Artificial compromises are 
always apparent. 

Hygienic rules should be carefully observed 
in the head bath, especially in the drying pro- 
cess, as many neuralgic and congestive head- 
aches, besides colds, causing exaggeration of 
inherent ills, result from lack of proper atten- 
tion to them. 

In the head bath, first wet thoroughly the 
hair and scalp. Soap is not necessary, but, if 
any is to be used, white castile is preferred; 
it should be dissolved in hot water, and the 
hair, as well as the scalp, thoroughly rubbed 
with the solution. 

An egg, both yolk and white, beaten with 



CARE OF THE HAIR 365 

about two tablespoonfuls of water, rubbed into 
the scalp, strengthens the hair growth, removes 
dandruff, and hardens the scalp. The yolk of 
the Qgg is a tonic, and supplies iron and sul- 
phur; and the white is an alkali, which, com- 
bined with the oil of the hair, makes sufficient 
soap for cleansing it. Rub this well into the 
scalp. Some specialists prefer having the yolk 
and white rubbed in singly, the yolk first, fol- 
lowed by thorough treatment with the white. 

After either application, rinse with warm 
water, and, when the cleansing is completed, 
gradually reduce the temperature of the water 
until it is quite cold. This will prevent taking 
cold in the head. 

The towel shampoo follows. When this is 
thoroughly done, the hair is ready for complete 
and easy drying. It should be shaken in little 
strands, and tossed about over the shoulders 
until thoroughly dry. Alternate this treat- 
ment with frequent scalp rotation, to stimulate 
capillary circulation. 

The process here described is safe for even 
the most delicate, but it must be continued 
until the hair, especially at the base of the 
brain, is perfectly dry. 

Artificial heat is injurious, as it not only 



366 HEALTH IN THE HOME 

draws too much blood to the head, and makes 
the hair brittle, but renders the tissues suscep- 
tible to colds. 

Fanning the hair cannot be generally rec- 
ommended. It is apt to bring on colds and 
neuralgia. The woman who cannot take time 
for rational attention to her head bath would 
better rely entirely on the daily manipulation. 
A small quantity of vaseline and lanoline 
should be rotated into the scalp after the 
drying process is complete, to supply what oil 
has been removed by the bath. 

Too great caution in the care of the hair 
cannot be exercised. Let me emphasize my 
previous remark that many neuralgic and 
congestive headaches, besides colds, causing 
exaggeration of other ills, follow indiscrimi- 
nate head baths. Many cases are on record of 
health being wrecked through a girl's washing 
her hair when her physical conditions were un- 
favorable. 



CHAPTER XXX 

EMERGENCY WORK, AND FIRST AID TO THE 
INJURED 

" But a certain Samaritan, as he journeyed, came where he 
was : and when he saw him, he had compassion on him, and 
went to him and bound up his wounds." — Luke x. 33, 34. 

TN every walk of life, especially in every school 
* and home, there is the crying need of in- 
struction in emergency work. There are no 
limitations to the accidents that may at any 
time occur, and that demand from us proper 
and immediate care. Sprained ankles, severe 
bruises from falls, cuts, bites, cases of fainting, 
drowning, epileptic fits, poisoning, etc., are 
daily brought to our notice, to say nothing of 
disastrous railroad accidents where scores of 
human beings are seriously maimed, and where 
the services of the amateur educated in gen- 
eral knowledge of " what to do while awaiting 
the arrival of the physician or surgeon " are 
invaluable. A few minutes' profuse arterial 



368 HEALTH IN THE HOME 

bleeding may deplete the system beyond years 
of recuperation, or even cause loss of a life, 
while timely aid would have saved it. A 
sprained ankle properly mass£ed and ban- 
daged by the amateur, at the time of the acci- 
dent, may regain strength in a few days, while 
as many months would not otherwise restore it. 
Everybody, especially mothers and teachers, 
should be educated to dress a simple wound 
and attend to shock, and, in severe cases, to at 
least keep the patient in good condition of 
mind and. body until able services can be ob- 
tained. Instead of this, it is a deplorable fact 
that most women and girls either faint at sight 
of blood, or stand helplessly around, adding 
distress to the scene by whispered remarks and 
sad faces, influences that have an exceedingly 
depressing effect on the patient, and are, to 
say the least, unwomanly. Is it right that the 
girls are graduated as finished women of a great 
nation, when the sight of blood causes them to 
faint, and when, with their hands educated in 
every other fine art, they are powerless to ren- 
der efficient aid in disaster ? 

Dr. Glentworth R. Butler, of Brooklyn, N. Y., 
has written a practical, concise handbook, en- 
titled " Emergency Notes; What to do in Ac- 



EMERGENCY WORK 369 

cident and Sudden Illness until the Doctor 
Comes." The title alone recommends it, and 
it should certainly be in the possession of every 
mother and teacher in the land. He was my 
first instructor in this valuable work. 

In this chapter I have space to make but a 
few suggestions, which I hope will lead the 
reader to study the subject more thoroughly. 
This chapter is an outline of subjects for study 
rather than a study of any of the subjects. 

I will first describe the use of the triangular 
bandage, which is the most practical in the 
hands of the amateur. It is made of a piece 
of light-weight muslin (unbleached is best for 
the purpose) eighteen to thirty-six inches 
square, according to size of part to be ban- 
daged, cut diagonally across, making two trian- 
gles of the square. The handkerchief folded 
serves the same purpose, and the school child 
should be taught its use. It may be used as 
a triangle for holding a hand, foot, or chest 
application; as a cravat, i. e., folded with apex 
against the diagonal base, and two or three 
more folds to give the shape its name indi- 
cates; as an arm sling; or as a cord for impro- 
vised tourniquet. (See cuts XCIX. and C.) 
If you wish to go farther into the subject, the 
24 



37° 



HEALTH IN THE HOME 



roller bandage offers a field for quite extensive 
study. 

Bandages may be fastened with stitches, 
pins, or knots. Stitches are best, and knots 




xcix. 



EMERGENCY WORK 37 I 

are least desirable. If knots are used, take 
care that they do not press against any large 
blood-vessels or nerve trunks, or on sensitive 
tissues, and that the smooth side is against 
the patient. A bandage should be firm, but 
not tight. 

The first care for the injured is to stop 
bleeding (in case of open wound), attend to 
shock, and send quickly for the physician. Re- 
tain a few willing, practical assistants, but al- 
low no curious or sad-faced lookers-on. Main- 
tain calm presence of mind, give the patient 
courage, and avoid expressing sympathy. 

We designate wounds as follows : lacerated, 
when caused by a bruising or tearing instru- 
ment, as from machine or railroad injury, or a 
bite ; incised, when a cut is made with a sharp 
cutting instrument. A contusion is w 7 hen the 
injury is under the skin. 

Press the fingers into a lacerated wound, to 
stop profuse bleeding. Press one finger above 
and one below an incised wound, pressing the 
edges together, and bandage tightly. In either 
case, ice, very cold water, or hot water — one 
hundred and fifteen to one hundred and twenty- 
five degrees — will aid in checking the bleeding. 
Avoid lukewarm water. It will cause the blood 



372 HEALTH IN THE HOME 

to flow more freely. Elevating the injured 
member also aids by gravitation in retarding 
the bleeding. If these measures are not satis- 
factory, apply the improvised tourniquet; i. e., 
tie a handkerchief loosely around the wounded 
member, between the injury and the heart, and 
twist tightly with a pencil or stick, to stop the 
blood current that supplies the wound. Fasten 
one end of the stick under the tourniquet, to 
hold it in position while the wound is being 
bandaged. In severe cases, leave the tourni- 
quet adjusted until the physician arrives. 
Avoid astringents such as iron, alum, or 
tannin, and especially such clogging substances 
as cobwebs. At best they can only check cap- 
illary bleeding, which is never serious, and they 
greatly interfere with the healing of a wound. 
If foreign matter has lodged in a wound, as 
is generally the case, cleanse it carefully before 
dressing it. If there has been severe bleeding 
which has stopped, do not wash away clotted 
blood ; the physician will attend to that. (See 
chapter on Circulation.) The clot is nature's 
method of stopping a ruptured blood-vessel, 
and is often a successful one, even in severe 
cases of bleeding. The arteries, in addition to 
the other characteristics above described, have 



EMERGENCY WORK 373 

a most fcsmarkable faculty which operates with 
the clot and serves to keep it in place. When 
an artery is severed, the edges, at the place 
where the cut occurs, contract toward each 
other, and thus make the opening smaller. The 
clot forms immediately inside this contracted 
opening, and the edges so folded inward hold 
it in place and prevent its being forced out, ex- 
cept by considerable pressure. Hence the 
necessity of encouraging clotting, and of pre- 
venting sudden or violent jars or jolts, or any- 
thing which forces the blood more rapidly, 
such as exertion or excitement. 

Use a clean cloth (a handkerchief, fresh 
from the laundry) in washing a wound. Never 
use a sponge. Impurities are apt to be re- 
tained in its meshes, and to cause pus formation 
in the wound. Vinegar and water (one part 
vinegar to four parts water), carbolic acid (one 
teaspoonful to a teacup of water), or common 
salt, same proportion, will be a valuable anti- 
septic to use in cleansing a wound. 

If the head is injured, cut the hair close with 
the first touch of the scissors ; do not chop it 
by degrees, as the hair particles are hard to 
remove. 

In closing a wound with plaster, use strips, 



374 HEALTH IN THE HOME 

so that, the wound may discharge. Absorbent 
cotton or a muslin pad, wet with some of the 
above mentioned solutions, extract" of witch 
hazel and water, or listerine, should be placed 
on the wound before adjusting the bandage. 

A sprained ankle had best be submerged in 
water as hot as can be borne, or bound with 
ice for a full half hour; stroke, meanwhile, up 
the legs, to empty the veins and induce capil- 
lary circulation, and thereby prevent conges- 
tion. (See chapter on Massage.) Bandage 
tightly, and at intervals remove the bandage ; 
repeat the treatment and bandage again. 
Skilled massage is better than the hot water 
or ice treatment. The amateur can give much 
relief, by rotating the skin on the muscle 
around (perhaps not on) the injury, and strok- 
ing upward to empty the veins. 

A fractured bone or dislocated joint had best 
not be disturbed by the amateur. There is 
great danger of causing the splintered end of 
the bone to pierce the flesh, causing a com- 
pound fracture, which is more difficult to treat. 
Cut away the clothing, and make the patient 
comfortable. If necessary to move the patient, 
prop the injured member with soft pillows; 
improvise a splint of any convenient article, a 



EMERGENCY WORK 375 

book, folded newspaper, piece of a box, or 
umbrella well padded, and fastened on with 
the handkerchief bandage. For this it is best 
to cut the bandage material straightwise, in inch 
wide strips, from each side to within three 
inches of centre; place this under the splint, 
and tie the opposite ends firmly around ; a 
small pillow or cushion folded around the 
fractured member, and fastened with this, 
or with triangular bandages, will serve the 
amateur well in caring for an injury of this 
description. 

Dislocations are not as easily made com- 
fortable. It is best not to put on bandage or 
splint unless it is absolutely necessary for 
transporting the patient. 

Shock, to a greater or less degree, usually 
attends injury. In some cases it is very slight, 
and no special attention is necessary. In 
others it is a dangerous condition. The symp- 
toms are pallor, clamminess, and loss of con- 
sciousness. Hot applications to feet, arm-pits, 
and pit of stomach are needed. Stimulants* 
in very moderate quantities may be given. 
Brandy (a teaspoonful to a half cup of hot 
water), or aromatic spirits of ammonia (ten 
drops to a half cup of hot water), given at in- 



37^ HEALTH IN THE HOME 

tervals of ten to twenty minutes, are all the 
amateur should attempt. 

Stimulants must never be given when there 
are open, bleeding wounds. The reason is 
obvious. They accelerate the bleeding. 

For burns and scalds, apply a saturated solu- 
tion or paste of baking soda, or olive oil, lard, 
vaseline, or equal parts raw linseed oil and lime 
water. The object is to prevent air from reach- 
ing the burned surface. 

I will quote, by permission, from Dr. Butler's 
book on treatment for resuscitation in cases 
of suspended animation, also for poisoning and 
poisonous bites. 

DROWNING. 

" Immersion even for one minute has de- 
stroyed life. On the other hand, pearl and 
sponge divers remain under water for two or 
three minutes, having acquired such ability by 
continued practice. 
* ' There are two kinds of cases met with. In 
the first, as soon as the person falls into the 
water, a condition which resembles fainting 
ensues. The heart beats very feebly. The 
breathing stops, and no water is drawn into the 



EMERGENCY WORK 377 

air passages. Restoration to life is more prob- 
able than in the second kind, where fainting 
does not occur, and in an attempt to breathe 
while immersed, water is drawn into the wind- 
pipe and lungs. 

11 There are certain things which are of great 
importance to remember if any one is in danger 
of drowning, always provided that he can 
retain self-control and presence of mind. The 
body, as a whole, is lighter than water, and will 
float if the arms and greater part of the head 
remain under water. Therefore, if any one is 
in this danger, he should lie flat on the back, 
keep the arms under water, stretched full 
length above the head, expire and inspire 
quickly, holding the air in the lungs after in- 
spiration as long as possible, so as to keep 
them filled during the greater part of the time. 

Then wait quietly for assistance. Struggling 
and throwing the arms out of water will cause 
the person to sink. 

RULES FOR THE TREATMENT OF THE 
APPARENTLY DROWNED. 

" Never stop working until a physician pro- 
nounces the case hopeless. 



378 HEALTH IN THE HOME 

" Remember that the patient is suffering 
from two things — want of air or oxygen, and 
loss of heat from the body. Want of oxygen 
is the pressing need which must be supplied; 
therefore, if the patient is not breathing, arti- 
ficial respiration should be commenced and 
continued, first, last, and all the time. Begin 
and carry on your work in the following order: 

" I. Cut and tear the clothing from the 
upper part of the body, to give freedom of 
movement. 

" 2. Keep in the open air, if the weather 
permits. 

" 3. Turn the body on the face, forehead 
resting on hand, to keep mouth clear of ground. 
Place a coat or two, made into a roll, under 
stomach and hips, in order to have a sloping 
line from base of lungs to mouth. In absence 
of roll, stand astride of patient, grasp hips and 
raise high. This will allow water to run out 
of the windpipe. Assist it by placing a hand 
on each side of spine, at back of chest, and 
pressing forcibly two or three times. Let this 
occupy not more than one minute. 

" 4. Turn body on the back. Place roll of 
clothing under the shoulders. The roll may be 
dispensed with, if not procurable. 



EMERGENCY WORK 



379 



"5. Wrap handkerchief around forefinger, 
pass into the mouth and clean out mucus. 
Grasp tip of tongue and draw it forward and 
down on chin. Have some one hold it there; 
or, if alone, lay a strip of material on tongue, 
pass the ends behind the neck, and tie. Other- 
wise the tongue may fall back and close the 
throat. 

" 6. Then begin artificial respiration (Syl- 
vester's method). Kneel at patient's head. 

" First Movement (Inspiratiori). — Grasp arms 
at or just below the elbows. Bring the arms 




ci. 



up over head and down to the ground, so that 
the elbows touch the ground. Hold them 
there for three seconds, or while you count 



3 8o 



HEALTH IN THE HOME 



one, two, three, rather slowly. The muscles 
attached to the upper arm-bone and to the 
ribs pull upon the latter so as to expand the 
chest, and air enters the lungs. (See CI.) 

" Second Movement {Expiration). — From this 
position carry arms down so that the elbows 
rest one upon either side of the front of the 
chest. Let the weight of your body bear upon 




en. 



the chest and ribs, while you count one, two, 
three, rather slowly, as if you were endeavor- 
ing to squeeze the air out of the lungs, which 
is, in fact, precisely what you wish to do. (See 
CII.) 

" The preceding points are most important. 



EMERGENCY WORK 381 

But the patient is also suffering from loss of 
heat ; therefore, if you have others to aid you, 

" 7. Send for warmed blankets and quilts, 
bottles or rubber bags filled with hot water; 
for bricks, stones, bags of sand or salt heated 
in the oven. 

" 8. Send also for brandy, whiskey, wine, or 
aromatic spirits of ammonia, to be used when 
patient can swallow. 

'* 9. While you are continuing artificial res- 
piration, let others remove the remaining wet 
clothing, apply heat by methods referred to, 
and rub the limbs vigorously upward. 

10. From time to time stop artificial respi- 
ration for a moment, in order to see whether 
the patient is himself attempting to breathe. 
Change of color in the face, gasping, or move- 
ment of the pit of the stomach, are favorable 
signs. If he begins to breathe, do not hinder 
him by squeezing air out of the lungs when he 
is making an effort to get it in. Slap the bare 
chest with a towel wet in cold water, or, better, 
pour hot and cold water alternately on the 
chest. Either of these will stimulate the 
breathing, as any one who has gasped under a 
cold shower bath will testify. In addition, 
apply smelling-salts or ammonia to the nostrils. 



382 HEALTH IN THE HOME 

11. As soon as the patient can swallow, 
give stimulants in hot water, and remove him 
to bed. 

" In all cases of apparent drowning, continue 
your efforts for at least two hours, or until the 
responsibility is shifted upon a physician. 

SUFFOCATION FROM GAS. 

Usually caused by ordinary illuminating 
gas, but sometimes by the vapor produced by 
burning charcoal in a closed room. In these 
cases the patient is suffering not only from 
want of oxygen, but from poisoning of the 
blood, produced by absorption of gas. The 
heat of the body is not lost to the same extent 
as in drowning. 

Treatment. — Give fresh air. Open all 
doors, and raise or break windows from the 
outside, if possible. If not, open the door, 
cover your mouth and nose with a towel wet 
in water, or water and vinegar. Rush to the 
nearest window, break a pane, thrust your 
head out, and take fresh breath. Repeat at 
the other windows. As soon as possible re- 
move the patient to fresh air. 

" I. If the patient is breathing, slap the 



EMERGENCY WORK 383 

chest with a cold wet towel, or pour hot and 
cold water alternately on the bare chest. Let 
him inhale the fumes of ammonia, or burn 
feathers under the nose. 

"2. If the patient is not breathing, perform 
artificial respiration. 

" Wrap a hot plate in a towel and lay over 
heart. As soon as the patient can swallow, give 
stimulants in hot water. 

POISONING. 

" A poison is any substance which, if taken 
internally in sufficient amount, will cause 
death. As a matter of practical importance, 
poisons are divided into two classes, irritants 
and narcotics. 

" Irritant poisons are substances which will 
corrode and burn the skin or flesh with which 
they come in contact ; for example, strong 
acids and alkalies. In other words, they de- 
stroy, to a greater or less depth, all the tissues 
of the body which are touched by them. The 
effects of an irritant poison are evident imme- 
diately after it is taken. The symptoms con- 
sist of a burning pain in the mouth, throat, 
stomach, and abdomen, followed by nausea 



384 HEALTH IN THE HOME 

and vomiting. Faintness and shock are also 
present in varying degrees. 

" On the other hand, in narcotic poisoning, 
the symptoms come on more slowly. Take an 
overdose of laudanum, for example. It is a 
preparation of opium. After taking it, a period 
of fifteen or twenty minutes will elapse before 
any effect is perceived. The person then be- 
gins to be drowsy. The drowsiness gradually 
increases, until it results in a profound sleep 
or stupor, from which the patient can be 
aroused with difficulty, if at all. This shows 
the difference in the two kinds of poisoning. 

" With irritants the effects- — pain, vomiting, 
and shock — appear immediately. 

' With narcotics the effects — usually drow- 
siness and stupor, no pain — are comparatively 
slow in making their appearance. 

" There are some substances which have 
both irritant and narcotic properties, in differ- 
ent proportions. In poisoning from such sub- 
stances, the symptoms are of a mixed char- 
acter. 

TREATMENT OF POISONING. 

" I. If you know the poison and also its 
antidote, give the antidote at once. An anti- 



EMERGENCY WORK 385 

dote is a substance which will either combine 
with the poison to form a harmless compound, 
or something which will have a directly oppo- 
site effect upon the body, thus counteracting 
the influence of the poison. After administer- 
ing the antidote, the case falls under the fol- 
lowing rules : 

"2. If the poison is known and its antidote 
has been given ; or 

" If the antidote is not at hand, and procur- 
ing it would cause delay; or 

" If the poison is unknown; 

" Cause vomiting as quickly as possible, so 
as to remove the poison from the stomach. 
The means by which this may be accomplished 
are as follows : Stir in a tumbler of water a 
tablespoonful of mustard or salt, and make the 
patient swallow the whole. It will usually be 
quickly rejected, bringing the contents of the 
stomach with it. Two or three teaspoonfuls of 
the syrup of ipecac will have a similar effect. If 
none of these are at hand, compel the patient to 
drink lukewarm, or even cold, water until vom- 
iting occurs. If the case is one of attempted 
suicide, it may be necessary to open the mouth 
by force, and keep it open by inserting be- 
tween the teeth a cork, or the handle of a 
25 



$86 HEALTH IN THE HOME 

table-knife. Then thrust the finger down the 
throat, and hold it there until the patient 
vomits. 

After vomiting has been caused, you should 
give to aid it, and also to "protect and soothe 
the walls of the stomach, one or more of the 
following substances : milk, uncooked white 
of egg stirred up in water, flour and water 
mixed, gruel, boiled starch, or oil. The last 
should not be given in phosphorus poisoning. 

SPECIAL POISONS AND THEIR ANTIDOTES. 

" This list includes only the more common 
poisons. 

'* AciDS. — Nitric, muriatic or hydrochloric, 
sulphuric, and oxalic, excluding carbolic acid. 

" Antidotes. — Baking soda, a teaspoonful in 
a cup of water. Lime water, as much as the 
patient can swallow. A teaspoonful of mag- 
nesia, whiting, chalk, tooth-powder, or lime 
scraped from a plastered or whitewashed wall, 
stirred into a cup of water. A tablespoonful of 
strong soapsuds. 

" ALKALIES. — Lye, soft soap, various wash- 
ing fluids and powders, strong ammonia, or 
hartshorn. 



EMERGENCY WORK 387 

"Antidotes. — A tablespoonful of vinegar in a 
cup of water. The juice of two lemons, with 
an equal quantity of water. The juice of two 
oranges may be given, if the others are not at 
hand. Acids and alkalies combine to form 
harmless salts, or, in other words, they neutral- 
ize each other. Oils — olive or salad, linseed 
or castor — form harmless soaps. 

" Arsenic- — Some rat and fly poisons. 

" Antidote. — A preparation of iron freshly 
made. Send to nearest druggist for ' anti- 
dote to arsenic' 

" Carbolic Acid. — This is not a true acid. 

" Antidote. — There is no chemical antidote. 
Give oil freely, olive or salad, linseed or 
castor. 

IODINE. — The most common preparation 
is the tincture, or ' iodine paint.' 

" Antidote. — Boiled starch. Laundry or corn 
starch, arrow-root, boiled or baked potatoes. 

" Lead. — Sugar of lead in some lotions and 
hair dyes. Paint containing white lead. 

" Antidote. — Epsom salts, a tablespoonful 
in tumbler of water. 

Mercury. — The most common poisonous 
preparation is ' corrosive sublimate,' used to 
kill insects, and as a disinfectant. 



388 HEALTH IN THE HOME 

" Antidote. — Uncooked white of egg forms a 
comparatively harmless chemical compound. 

" OPIUM. — Common preparations : mor- 
phine, laudanum, paregoric, many cough medi- 
cines, and soothing syrups. 

" Antidotes. — Opium poisoning is so common 
that it is more fully noticed here. There is no 
chemical antidote for opium ; but strong coffee, 
pain, and motion counteract its effects. The 
patient may breathe very slowly; the pupils, 
or round dark centres, of the eyes will be very 
small — the so-called ' pin-hole pupil.' 

" Give with the emetic, or as soon after as 
possible, large quantities of strong black coffee. 
Keep the patient awake by forced walking. 
Whip the back and legs with a light cane, or 
a slipper, or strong twig, so as to produce a 
smarting pain. Dash cold water on face and 
chest at intervals. Finally, if the breathing 
becomes very slow, only five or six times per 
minute, perform artificial respiration. 

" PHOSPHORUS. — Some rat pastes which 
have a strong odor. Matches. 

" Antidote. — Common turpentine, which has 
been exposed to the air for some time, mixed 
with magnesia. Send to druggist. Do not 
give oil, as it favors the action of this poison. 



EMERGENCY WORK 389 

" SILVER. — Nitrate of silver, sometimes 
called lunar caustic. Frequently used in solu- 
tion as a local application. 

"Antidote. — Common salt. A teaspoonful 
in a cup of water. 

POISONED WOUNDS. 

" The term refers to the bites of rabid or 
venomous animals. Included under this head 
are the wounds inflicted by the bite of a snake, 
or a mad dog or cat. Stings of insects are 
small poisoned wounds. 

Treatment. — This must vary in severity 
and extent, as follows : 

" a. If the bite is judged to be only slightly 
poisonous, or, if doubtful, 

"(1) Provided the wound is on a limb (finger, 
toe, arm, leg), tie immediately a string, cord, 
or handkerchief twisted into a cord, tightly 
around the limb, just above the wound. This 
will prevent the entrance of the poison into 
the circulation, as it cannot pass above the liga- 
ture. 

"(2) Draw the poison from the wound by 
means of suction with the mouth. Even the 
venom of snakes is harmless when taken in the 



39° HEALTH IN THE HOME 

mouth, unless there is a scratch or wound of 
the lips or mouth. 

"(3) Bathe the part freely in warm water, or, 
better still, an antiseptic solution, preferably 
carbolic acid. 

" b. If the bite is known positively to be 
dangerous or fatal, use the ligature and suction 
as before. In addition, 

"(1) Make a cross-cut through the centre of 
the bite, with a pen-knife. This will encourage 
bleeding, which tends to wash the poison 
away. It also exposes the wound more thor- 
oughly for the next step in treatment, which is 

"(2) Cauterization. This measure is, of 
course, painful, and apparently brutal. It 
should be remembered, however, that the bite 
is almost invariably fatal and a human life is at 
stake. You have a choice of means. The 
best is the use of pure nitric acid. Dip the 
end of a match or splinter of wood into the 
acid, and thrust it repeatedly into the depth of 
the wound, so as to bring the acid in contact 
with every part of its surface. Pure carbolic 
acid may be used in the same way. If these 
are not at hand, a knitting-needle, piece of 
wire, or knife-blade may be heated, and the 
wound thoroughly seared. 



EMERGENCY WORK T>9 1 

" (3) Give stimulants — brandy, whiskey, or 
wine — in large doses ; not enough, however, to 
produce intoxication. Aromatic spirits of am- 
monia, a teaspoonful in a wineglass of water, 
may be given every fifteen minutes. 

" If bitten by a dog, do not allow the animal 
to be killed. By waiting it will be ascertained 
if the dog is really mad, and many days of 
anxiety and worry will be spared. 

" For the stings of insects, bind on a com- 
press wetted with carbolic solution, or, better, 
household ammonia." 

1. Prof. Laborde of the Medical School in Paris has recently 
promulgated a new theory of resuscitation in cases of asphyxia, 
by pulling out the tongue of the patient, grasping it firmly, 
and stretching it at regular intervals, say every ten seconds, 
and then relaxing it without letting it go. Now and then the 
process should be stopped in order to ascertain whether breath- 
ing has begun again. In a great number of cases, after a few 
of these stretchings of the tongue a spasmodic inspiration is 
said to take place. If a second one seems inclined tc^ follow, 
or does occur, the aim should be to have a succeeding pull 
coincide with the next inspiration, and so on until respiration 
seems to be able to go on of its own accord. It is claimed for 
this method that it is easy and simple, and may be applied by 
any one ; and that it is even more effective than the usual 
method of artificial respiration. It is advocated in cases of 
asphyxia from drowning or any other cause, and of electric 
shock. 

2. Cider vinegar is an antidote for carbolic acid. 



392 HEALTH IN THE HOME 

3. Since Dr. Butler's book was written, a wonderful antidote 
for opium poisoning has been discovered — permanganate of 
potash. It is claimed to have saved many cases apparently 
hopeless, and seems to work like magic when injected hypo- 
dermically. The enema of black coffee is also more efficacious 
than when it is given the patient to swallow, as the poison 
which has gone into the system is more quickly reached in 
this way. 

4. Authorities differ on the value of cauterization. This 
should generally be left to the physician. There may be cases 
where it is undesirable. The main thing, of course, is to get 
as much of the poison out as possible. 



CHAPTER XXXI 

HOME NURSING 

1 ' Nor love nor honor, wealth nor power, 
Can give the heart a cheerful hour 
When health is lost. Be timely wise ; 
With health all taste of pleasure flies." 

THE home nursing field is quite as broad as 
* that of emergencies; not that we can dis- 
pense with the services of the professional 
nurse — she has come to stay — and the amateur 
makes no encroachment whatever upon her 
valued services. Home nursing involves an 
entirely different phase of sick-room care. It 
is for incipient ills, emergency nursing, whether 
of accident, contagion, or the culmination of 
chronic disease, and for convalescence, which 
in many instances is a more dangerous period 
than the acute stage of illness, inasmuch as 
doctor and skilled attendant usually dismiss 
themselves, and home folks assume the rdle of 
nurse. The patient is then exposed to dangers 
of over-indulgence in diet, and too much socia- 



394 HEALTH IN THE HOME 

bility. Besides, she naturally spares the nurse- 
amateur all possible outlay of energy, thereby 
often denying herself attention she really 
needs, and would demand from a paid attend- 
ant. On the other hand, the nurse-amateur 
often dissipates her strength in care of the sick 
one, considering it a virtue that she " neither 
eats nor sleeps ; ' ' and the probable result is that 
both she and the invalid sooner or later need 
to resort to the sanitarium, that blessed haven 
of repose for our women who practice every 
feature of economy except economy of health. 
Education in home nursing should include, 
among other features, a knowledge of human 
nature, and how to manage emotional natures, 
so that mental strength may be imparted by 
every influence. Too many patients are made 
worse by the emotional attitude of sympa- 
thetic friends, who imagine that such influence 
is helpful. The best of all sympathy is that 
expressed in strong deeds, with emotion sup- 
pressed. There should be no faces present in 
the sick-room that do not lend cheer and cour- 
age. The kind services of neighbors are much 
better declined than accepted ; and even the 
one that knows " she can cheer the convales- 
cent " would better withhold her ministrations 



HOME NURSING 395 

until a sufficiently long period of repose and 
isolation places the patient in so resistive a 
condition that fatigue is no longer a continual 
menace. The human animal, like the dumb 
brute, needs absolute rest when under the ban 
of physical pain and its weakening results, and 
the mind should not be excited by much con- 
versation. The instances are rare when an in- 
valid really thrives on diversion. She is apt to 
think she does, and to accept all that is sug- 
gested to her. She is temporarily exhilarated 
by it, but reaction of some description is sure 
to follow. Let the habitual sick-room visitor 
have this continually in her mind. 

Here I can only give suggestions concerning 
sick-room influences, and in so doing I shall 
doubtless antagonize many who are serene in 
the belief that the customs of their ancestors 
in sick-room care were correct ; while, if we will 
but reflect that a knowledge of the body in their 
day was chiefly vague conjecture, and that their 
theories were not scientifically grounded, we 
will be glad to select such of them only as 
we find are in accord with nature's plans. The 
points I shall seek to cover are ably supported 
by our best specialists. 

The sick-room should be bright, cheerful, 



396 HEALTH IN THE HOME 

airy, dry, far removed from unpleasant odors, 
sharp or sudden and startling sounds, and 
other known unfavorable influences. The 
ground floor is undesirable for obvious reasons. 
If possible, there should be opposite windows 
in the room, but care must be taken to keep 
one or the other shaded, to prevent the nerve- 
wearying influence of " cross lights." The 
head of the bed should be toward the strongest 
light, if possible, although some of our nerve 
specialists, on account of the polarity of the 
earth, place it toward the north first, south 
second, east third, but never toward the west. 

Admit as much sunshine as possible; pro- 
vide screens to prevent inconvenience to the 
patient's eyes. Sunshine and air are nature's 
restoratives. 

Ventilation should be carefully planned. A 
current of air is necessary, but avoid a draught 
on the patient, especially in cases of pneumo- 
nia. It may be best in such cases to ventilate 
through an adjoining room, covering the head 
of the patient for a few moments, at intervals 
of an hour, and fanning with the door, to 
change the air. An open fireplace is of great 
importance in ventilation, and a fire burning 
within it helps to draw the current up the 



HOME NURSING 397 

chimney. Even a burning candle may serve 
this purpose, and in summer is preferable to 
the heavier fire. A window open at top and 
bottom helps to make a current, and there 
are many ingenious ways of improvising 
shields to prevent a draught from blowing 
directly on the patient. One of the best is to 
have an open window covered entirely with 
canvas or canton flannel. The air passes 
through the material, but without draught. 
Chill is more generally caused by draughts 
than by too cool a room, if it is cooled evenly. 
Chill may contract the pores and check perspi- 
ration. It may cause congestion, or it may 
cool the surface of the body so much as to de- 
mand more heat to be generated than the vital 
functions can supply. A high temperature is 
bad. Sixty degrees is about right for the sick- 
room. 

A single bed is better than a wider one in 
case much care is needed, as the nurse can 
handle her patient more easily. A wide bed 
is the best when the patient needs frequent 
change of position. Two sets of bed clothing 
are necessary, that one may be aired, while the 
other is in use. Wool blankets are preferable 
to down or cotton covers. Down is too heat- 



398 HEALTH IN THE HOME 

ing. Cotton absorbs and retains impurities, 
while wool allows them to pass through its 
texture. The skin can breathe better through 
wool than through any other material. Pillows 
of varied sizes should be provided ; soft hair is 
recommended as better than feathers, as it is 
cleaner and less heating. Easy springs and a 
hair mattress are necessities. 

The room furnishings should be simple and 
restful. Always avoid perplexing patterns in 
wall paper for sleeping-rooms; for such, sub- 
stitute plain designs and soft tints. Place a 
table near the bed, but allow no accumulation 
of bottles thereon. Have poultice apparatus 
and other paraphernalia within easy reach, but 
always out of the patient's sight. 

Conversation should be cheerful, but neither 
hilarious nor incessant. Avoid whispering or 
mysterious actions. Talk your secrets beyond 
the patient's ear or ken. Only pleasant, even 
tones should be heard in the sick-room. 

Creaking hinges may be cured by an applica- 
tion of soap or oil. Creaky shoes are an in- 
tolerable abomination. A stealthy tread is 
hardly less distracting. So, let the step be 
firm — it gives evidence of courage — but the 
foot-gear soundless. 



HOME NURSING 399 

The carpet-sweeper and dust-cloth (slightly 
moistened) are the only implements of the 
kind suitable for the sick-room. Fires should 
be made with as little noise as possible; fuel 
can be placed in paper bags and laid on, there- 
by preventing the usual sharp sounds attend- 
ant upon replenishing fires. 

Prepare foods in small quantities, without 
consulting the patient, and give only those of 
a hygienic nature. Miss Nightingale says, 
' To watch for the opinions that the patient's 
stomach gives, rather than to read analyses of 
foods, is the business of all those who have to 
settle what the patient is to eat — perhaps the 
most important thing to be provided for him, 
after the air he is to breathe." Remove the 
tray as soon as the meal is finished. Encourage, 
but do not force, the patient's appetite. 

I will give here a valuable contribution to 
this chapter, from the pen of Mrs. Sarah Tyson 
Rorer of the Philadelphia Cooking School. I 
feel it is a boon to the home nurse to be pro- 
vided with a recipe for making a nutritious 
beef tea, which is entirely different from the 
worthless stuff too often imposed upon the sick 
and feeble in the name of sustenance, but in 
which nearly all the nourishing properties have 



400 HEALTH IN THE HOME 

been destroyed by cooking at too high a tem- 
perature, until there is barely an ounce of 
nourishment left in a gallon of the liquid. 
Mrs. Rorer's directions are as follows: 
" Chop one pound of beef freed from all 
visible fat. Pour over it one pint of cold water, 
and stir thoroughly until reduced to a pulp. 
Cover the bowl, and stand in the refrigerator 
for two hours. Then put over the fire in a 
porcelain or agate saucepan, and stir carefully 
until it reaches one hundred and fifty degrees 
Fahrenheit. Remove instantly and strain. 
Beat the white of an egg; mix carefully with 
the beef tea. Put over the fire again, and 
watch every instant. As soon as it clears and 
separates, strain again through cheese-cloth. 
Add salt, and it is ready to serve. It may be 
re-heated as required, but the utmost care 
must be taken that it does not heat to the 
point where bubbles form, as that will harden 
and separate the albumen which it is the object 
of this method to preserve. By following 
faithfully these directions, a perfectly clear, 
reddish-brown liquid will be obtained, which 
is very palatable, and contains ten per cent, 
more nutriment than that made by the old- 
fashioned method." 



HOME NURSING 401 

Drinking hot water between meals (see chap- 
ter on Digestion), and accompanying it, in some 
cases, by stomach rotation, is of much benefit 
to the digestive organs. If these organs were 
kept in healthy condition, there would prob- 
ably be no malaria. Disease germs develop 
only in unhealthful soil. 

In times of contagion the physician examines 
the tongues of all the members of the family, 
to determine the condition of the system and 
consequent liability to the disease. 

Disinfectants should always be at hand, 
whether the illness ,is or is not contagious. 
Use them freely. Carbolic acid is one of the 
best. 

Detail in cleanliness is necessary in sick-room 
feeding — cleanliness in appointments apper- 
taining to foods, and also to the person. Wash 
the patient's face, hands, and teeth before the 
meal; and never consider a person too ill to 
notice detail. The cases are rare when a pa- 
tient had best be aroused from sleep for food. 

The directions mentioned in the chapter on 
Massage are invaluable in home nursing. Es- 
pecial care should be given to posture, particu- 
larly in the case of children, during convales- 
cence. Children should be kept on their backs, 
26 



402 HEALTH IN THE HOME 

on a firm bed, and frequent massage should be 
given them. A sitting posture should be ap- 
proached gradually, using firm support (a bed- 
rest, folding-table, or inverted chair) for the 
back, in place of the usual pillows, which allow 
the crescent shape of the spine, so disastrous 
to good health and posture in later years. 

Many cases of deformity and of weak inter- 
nal organs are the result of poor posture dur- 
ing convalescence. We cannot be too cautious 
about this. More massage and less encourage- 
ment to sit up will tend to restore our con- 
valescents to complete health — not semi-inva- 
lidism, as is so often the result of less careful 
nursing. It is not the severity of the illness 
nor of the surgical operation that fills our 
homes with invalids — our physicians are now 
skilled to cope with nearly every form of dis- 
ease — but it is the lack of rational convalescent 
nursing, of applied hygienic influences in de- 
tail, of self-knowledge and self-economy dur- 
ing the days of recuperation ; the lack, we may 
say, of thorough physical education. Let us 
endeavor to make home nursing and emergency 
work important features of education for wo- 
men and girls in every walk of life. 



HOME NURSING 403 



ENEMATA. 

The enema is often of great value in home 
life, even though actual sickness is not present, 
and the use of it should therefore be studied 
theoretically, and the abuse of it avoided. Seri- 
ous disasters to health have in many instances 
followed its indiscriminate use. Discreetly ad- 
ministered it is often of value in relieving 
chronic constipation, and also as a bath in case 
of diarrhoea or catarrh of the bowels. It should 
never be considered a remedy, but merely a 
means of relief, a safe scavenger, for giving 
nature opportunity of reasserting herself. 

I will give general directions in this chapter, 
and these must be adapted intelligently to in- 
dividual conditions. The physician should 
first decide if the enema is advisable, and its 
frequency. He should also give the diagnosis, 
so that the patient may decide the posture, 
massage, etc., that should accompany it. 

In case of catarrh of the bowels, dryness or 
inactivity of colon or rectum, or especial need 
of cleanliness of alimentary canal as an essen- 
tial in resisting contagion, the following is a 
valuable formula : 



404 HEALTH IN THE HOME 

Prepare a two-quart fountain syringe with 
hot water not much above the temperature of 
the body; one hundred and five degrees Fahr- 
enheit is a good average, and one hundred and 
ten degrees Fahrenheit should never be ex- 
ceeded, except in special cases recommended by 
a physician. Add an ounce of glycerine to a 
quart of water. The same quantity of borax 
is sometimes preferred in place of this, but the 
glycerine both softens the water and increases 
intestinal peristalsis, and is less drying to 
the lining of the intestine than the borax is. 
Soap should be used only on approval of the 
physician. Its use is not always prudent, on 
account of its tendency to cause subsequent 
dryness of the tissues. Assume hook-lying 
or knee-chest posture, and allow two to four 
ounces to enter the rectum. This is merely to 
moisten the faecal matter and cleanse that sec- 
tion of the canal. Retain it but a few mo- 
ments, and then eject it. The colon bath fol- 
lows this. Assume hook-lying position, and, 
during the passage of the water into the colon, 
stroke around the abdomen, from the left groin 
up to the short ribs, across to the right side 
and down the right side. This is opposite in 
direction to one described for constipation (see 



HOME NURSING 405 

chapter on Massage). It is for the purpose of 
conveying the water into the colon.. The quan- 
tity to be used (from a pint to two quarts) 
must be decided by the individual. When dis- 
comfort is occasioned, it is usually best to con- 
clude the treatment. Continue the stroking 
for a few minutes after stopping the enema, 
and before expelling it. It is unwise to retain 
it longer than to make the cleansing process 
complete. While expelling it, stroke as for 
constipation, to help empty the colon. The 
stroking during the enema will allay the pain 
usually experienced, but it may be also neces- 
sary to occasionally check the too rapid flow 
of water by closing the fountain valve for a 
few moments, continuing light stroking. 

At best, the enema is contrary to the laws 
of nature, as nature demands activity toward, 
instead of from, the rectum ; hence the stroking 
is necessary to aid the work. The laws of 
gravitation require that we assume a recum- 
bent or knee-chest posture. It should never 
be taken from sitting or standing posture. 

Some physicians recommend the patient to 
lie on the right side for the colon bath, as grav- 
itation then aids the passage of the water; 
but the massage I have recommended is pre- 



406 HEALTH IN THE HOME 

ferred by many, as it stimulates the activity of 
the colon, and also works the water into the 
sections of it, making the cleansing process 
the more complete. There are specific cases 
when lying on the left side is necessary, in 
order to localize the treatment in the sigmoid 
flexure ; except in such cases the posture is 
unwise, for gravitation cannot well aid the 
water in reaching the entire colon. 

The "liver bath" is of much benefit to 
malarial patients, and to those of torpid liver; 
it also cleanses the small intestine. It should 
never be given until the colon has been cleansed 
by the bath above described, as it is unwise to 
allow the colon contents to be carried back into 
the small intestine. Lie on the right side for 
this treatment, as from this position gravita- 
tion will take the water around the colon. 
During the enema, stroke up the right side of 
the abdomen. The movement tends to open 
the ileocaecal valve, the one that closes the 
passage between the small intestine and the 
colon and prevents the passage of faecal matter 
backward into the small intestine. The stroke 
is not necessarily heavy, but it aids the pas- 
sage of the water into the intestine. The 
quantity of water should be decided by the 



HOME NURSING 407 

discomfort produced. A pint for some would 
be sufficient, while others can take two quarts. 
Rotate the small intestine (see chapter on 
Massage) after the treatment is completed. 
The liver bath stimulates the portal circulation, 
and is usually followed by bile discharges. 

In case of prolapsus of the rectum or of the 
pelvic organs, the knee-chest position is the 
better for the enema. 

Immediately after breakfast is a good time 
for this treatment, as such duties are in keep- 
ing with nature's plan. Rest should follow. 
Bed-time with some may be a preferable hour. 

Olive oil and water may be a necessity ; the 
oil furnishes nourishment, is healing, and 
softens the faecal matter without irritating the 
tissues. It is generally preferred for children 
in convulsions. 

The invalid is frequently artificially nour- 
ished by the enema. Beef tea or any predi- 
gested food recommended by the family phy- 
sician should be used for this. 

I repeat again, these directions are general, 
not specific, and the physician should be con- 
sulted before adapting them for use. 



CHAPTER XXXII 

CONCLUSION 

" Oh, excellent ! I love long life better than figs." 

— Shakspeare. 

TN concluding this volume I desire to answer 
1 a frequently asked question: " Is absolute 
health possible ?" Barring accident and con- 
tagion, we may safely say yes, providing the 
laws of nature are followed to the letter. Even 
unfavorable heredity can be overcome by this 
obedience, and longevity induced, often excel- 
ling that of the individual of more favorable 
heredity, who is liable to fall into the error of 
believing himself possessed of inexhaustible 
powers, and is therefore indifferent to hygienic 
rules, in which case ill health is the inevitable 
result. 

We seldom find a person truly observant of 
health principles until the need of such observ- 
ance is thrust upon him. The treasury of 
health is apt to be depleted by encroachments, 
and then he turns and asks: " What shall I do 



CONCLUSION 409 

to be saved ? " Fortunate, indeed, is the mor- 
tal that, when this stage is reached, hears not the 
malediction : ' ' Too late ; ye cannot enter now. ' ' 

Even were we, who have learned the value 
of the human machine, to attain to the best 
development of its resources, health would 
still be degraded by the many who would con- 
tinue to disobey nature's laws, and consequently 
would bring disease and suffering into our 
midst. It is, therefore, the solemn duty of 
every one of us to encourage the masses to 
study these laws, and to enforce them in our 
homes and in public. Set a good example, 
not only for the public good, but for the safety 
of ourselves and of our families. 

We do not need to visit the sanitariums and 
insane asylums to ascertain the extent of inva- 
lidism in our country ; look into any and every 
home. It is there that it is most apparent, and 
there the remedy should be applied. At home 
we have conveniences for following all the laws 
of health outlined in this work, and we can de- 
vote ourselves to them with far less expendi- 
ture of time and money, and to much better 
advantage, than by going elsewhere for the 
purpose. Many persons cannot go to sanita- 
riums, rest cures, or to places for a summer's 



4IO HEALTH IN THE HOME 

outing, but all can practice the laws of health 
at home. This need not be looked upon as a 
bore, but as necessary education or discipline 
to prepare one's self for living. 

The lessons here outlined are not to be prac- 
ticed for the purpose of attaining facility in 
the execution of the movements themselves. 
They are but the means to the end,, which is 
muscular control, gracefulness, good carriage, 
harmony of strength, organic health and con- 
sequent longevity and -usefulness of career. 

The thought should not be laid aside when 
the practice period is completed. It should 
attend all the details of every-day life; i. e., 
in stooping, bend from the hips instead of 
curving the spine; the knees-bend movement 
may also be employed to lessen the distance. 
In sitting, observe good leverage always from 
the lower spine, no matter how unnatural it 
may at first seem. From such posture no 
downward pressure of the viscera is occasioned, 
such as accompanies the careless posture to 
which reference is made in the chapter on the 
Spine. 

In walking, observe good poise and even 
carriage, and avoid the careless posture and 
gait so often habitual with hurried or preoccu- 



CONCLUSION 411 

pied Americans. It is never too late to correct 
bad habits, but it is much easier to begin right, 
and then we will not have them to correct. 
Good posture should always be practiced, and 
should be as much second nature as the ability 
to stand or to walk at all. 

Sleep eight hours or more, and always in 
rooms that are continually ventilated. Condi- 
tions and environment determine this. 

Clothing worn during the day should be 
aired at night, and vice versa. Beds and bed 
clothing should be aired, and sleeping-rooms 
should always be well ventilated. Nothing re- 
freshes one more than fresh air, whether at 
night or by day, and too much attention can- 
not be given to this. Be a " crank" on the 
fresh air and exercise question. 

Cleanliness should be made a habit; and 
where our occupations compel us to handle 
unclean substances, it should be second nature 
with us to remove the uncleanliness as soon as 
opportunity presents itself. The morning bath 
should be a habit from childhood on. 

Habits are our characteristics, and can be 
controlled by the will, if taken in season and 
the remedies properly applied. If this is not 
done they merge into mental diseases. Nail- 



412 HEALTH IN THE HOME 

biting, for instance, has been proved by science 
to be a disease; and an examination of the 
brains of those addicted to this bad habit has 
shown abnormalities in the brain cells. 

Were the diseases known as " nagging," 
and the " blues," checked in their incipiency, 
we would have fewer victims of delusions 
and of melancholia, fewer monomaniacs, and 
less insanity. What blissful home atmosphere, 
were all nagging eliminated ! 

Avoid disputes, as well as nagging. Giving 
way to one's temper makes sad havoc with 
nerve strength. 

Indiscriminate kissing is a habit indicative of 
insincerity. 

To see one's mental and moral, as well as 
one's physical errors, is of great value in self- 
preservation. This is made easy by reflectively 
viewing the faults of others, and aiming to 
avoid them in ourselves. It is extremely ludi- 
crous to hear a woman who is given to exag- 
gerations, talking of other women evading the 
truth. ' 

Brinton says: "A sincere lover of truth is 
never wholly in the wrong, chiefly because he 
never claims to be wholly in the right." 

He also says: " People talk willingly about 



CONCLUSION 413 

their physical ailments, but unwillingly about 
their moral defects ; though the former cannot 
be mended by discussing them, and the latter 
might be." 

Never hunt for offences; never look for 
trouble. Many anticipated troubles never 
come at all, and nearly all troubles can be ad- 
justed when they do come. 

Cultivate reposeful habits, but shrink from 
laziness. Success attends deliberation. 

Cultivate cheerfulness, and find the best of 
everything, but not the worst. Almost every 
walk in life has a bright side, or at least bright 
points. Find these, and do not lament because 
you fancy your lot is not as good as another's. 
He may have a skeleton in his closet of which 
you little dream. Things are not always what 
they seem. 

Never give advice unasked. It worries you to 
have it scoffed at. Study a person's likes, and 
cater to them as far as you consistently can. 
Do not discuss subjects that you know will be 
unpleasant to others, but drop such at once, if 
started. 

Always show deference to a guest. If the 
guest is not courteous in reply, be chary about 
inviting him next time. 



414 HEALTH IN THE HOME 

Religion and politics are always dangerous 
subjects for argument, and gossip is extremely 
bad form. 

Study the Sermon on the Mount. Its teach- 
ings conduce to health and long life. By at- 
tention to these things, you will attain health, 
the Mecca of our pilgrimage, and will be a 
useful citizen, bringing joy and peace and aid 
to all about you. Age will have no terrors, 
and at the end you will enter peacefully on the 
long journey, satisfied that you have made the 
best use of the powers with which nature has 
endowed you. 

" Nor love thy life, nor hate ; but whilst thou liv'st 
Live well ; how long, how short, permit to Heaven." 

— Milton. 



E. MARGUERITE LINDLEY 

Lecturer and Instructor on Health Culture 

murray hill hotel, new york 

Prospectus of Lectures, of Courses of Lecture-Lessons 
or of Congress of Health Culture, and outlines of work 
for Club and Home Practice sent upon application. 



